It's been a couple weeks since checking in with Lee and Beth on their training for Pinhoti 100. In those couple of weeks, they've tackled Hurricane Harvey during a night run of 5 red loops, taken on the Defeated course, and suffered a couple of falls and stitches (ok, the latter was just Beth). Here, they elaborate on their training strategy, including nutrition and hydration.
NRC: What’s your longest training run before the race?
Lee: I’ll shoot for 35-40-miler one day followed up with a 20-miler the next. I’m not following any specific plan but will plan to hit 80ish miles/week a couple of times between now and race day.
Beth: At least a 50k, with my preference being a 40 miler. I’d definitely like to get in a couple of super long weekends, solid back-to-back runs.
NRC: How will you train/prepare yourself for being out there overnight?
Lee: I’m assuming having a young child and her periodic midnight “wake up” calls will be fine. In all seriousness, I’ll probably go run some miles one or two nights before the race. I’ll be so tired at some point in the race it’ll all feel like running in the dark!
Beth: I think the best way to do that is to hit up Percy late at night after working and being up all day for some nighttime slogging through the woods. It’s not just the running in the dark that I need to get ready for, it’s the running in the dark on tired legs. So, hopefully, I can get out a couple of times for some overnight runs.
NRC: Do you have any tips (for yourselves/others) that you’ll use to help you from getting lost?
Lee: Stay calm. I grew up playing and hunting in the woods and have been a bit lost multiple times. Like anything, once you lose focus things typically don’t end well. Missing a turn in a trail race happens all the time so if it happens in this race hopefully I’ll notice within a short time and turn back. The body and mind get so tired that keeping an eye on flags and signs will be key.
Beth: Pinhoti, from what I can remember, is very well marked. But that doesn’t necessarily mean anything at 2am and 65 miles into the race. I’ll probably have a pacer/safety runner for the later miles in case I start going off course. The last time I did it, Jeff Davis and Ryne Anderson definitely had to keep me in check and on course.
NRC: Are you planning on training on the course at all? Explain.
Lee: If time allows, I’d like to. Seeing some new scenery will be nice. If I can get down there to run 20-30 miles and see one of the big climbs that’ll be nice but I won’t get bent out of shape if I don’t.
Beth: I’d really love to get down there, not just to practice for the race but also because they’re great trails. We’ll see if it actually happens though!
NRC: Beth, how will your training for Pinhoti this year differ from your training last time?
Beth: I’ll probably add a couple of longer runs. The last time I trained for it, my longest training run was a 50k so I’d definitely like to increase that. Other than that, I’ll probably stick to a relatively similar plan.
NRC: What’s your overall nutrition strategy (e.g. how often will you eat, how much per hour)?
Lee: I’m working on that right now. I’d like to take in 350 or so calories an hour. I’ve been working with Skratch, Tailwind and the GU Roctane on the liquid side of things and I’m leaning toward GU Roctane because it’s 250 calories in one packet and has been good to my GI. I’ll work in some Huma gels and Spring gels since they’re easy to take down and haven’t wreaked havoc on my GI yet. At some point, I’ll want something totally different so I’ll probably bring some beef jerky and have some chips and whatever saltiness I can get from the aid stations.
Beth: Right now, it’s basically non-existent. I’m so bad at nutrition which is something I really need to dial in during these next couple of months. Typically, the goal is to take in about 200 calories or so every hour. For the race, I think I’ll stick with GU Roctane and/or gels early in the race, and then just eat off the aid stations and according to feel later in the race.
NRC: How does nutrition differ from training to the actual race day?
Lee: Well, with this damn inferno we have to run in during the Summer, I’m hopeful I won’t have to take in as much liquid. By the time race day comes around, it better not differ too much. As I mentioned, at some point in long races I like to get some aid station love and eat something different.
Beth: It’s pretty similar, at least in the early portions of the race. Mostly, liquid calories and/or gels, gummies, etc. Later in the race though, I’m all about the aid station goodness that would be hard to replicate on training runs. Quesadillas, potatoes, soup, brownies, and more.
NRC: Favorite food, or drink, on the trail?
Lee: Do Alabamians drink beer? If so…game on! In all seriousness, when Beth and I were marking our Dark Sky 50 race earlier this year, she saved me by having some chips and grapes. Tasty and easy to get down. I love beef jerky, and since it’s a bit more substantial, I’ll bring some of that. Almost anything with sugar or salt! I’m not that picky nor do I follow any dietary plans so that opens things up as far as what I want/can eat.
Beth: I’m the least healthy eater ever, on the trails and off. But on the trails, nothing beats a Coke. It’s my absolute favorite and a must-have for me. I also love gummy bears, Little Debbie cakes, clementines, and some Hawaiian King rolls with cheese. Weird, I know. I’ve tried eating T Bell on a run, and it was disappointingly bad. So, I save that for post-run.
NRC: If you could have anything at an aid station, what would it be and why?
Lee: I always think beer or whiskey would be fun, but every time I’m in a race, I couldn't care less about that SO I’m going with beef jerky once again (going to be impossible to send in a cheeseburger from Burgerville back home). This is assuming Salma Hayek or Halle Berry are not available, correct?
Beth: Definitely Coke. Grilled cheeses are also spectacular. It’s always interesting to see what tickles your fancy later on in the race. You may see something that you’ve never wanted in your life, but at mile 80, you need it like you need air. I do remember, from last time, the most glorious brownies in all of the land at about mile 90 or 95.
NRC: How do you carry water with you and make sure you’re hydrated?
Lee: I currently wear the Salomon 5 Set vest and will probably have a soft flask on each side. As brutal as it is to do long runs in this recent heat, I do have to admit it forces you to stay hydrated which, in turn, will be a benefit on race day. I’ll need to remember to keep drinking, though, even in the cooler weather. Getting behind the 8-ball won’t be good.
Beth: I wear the Salomon vest, and two flasks are usually enough for me -- at least for race day. Longer summer runs, I’ll throw in a couple of more flasks, some with Coke and some with water.
NRC: Most importantly, what kind of beer do you want when you cross the finish line (hopefully your crew notes this)?
Lee: Tough call. I have to lean toward nostalgia and go with my favorite brew from back home...a Deschutes Mirror Pond. At that point, though, a Bud Light will do.
Beth: The most important questions! I think Founders All-Day IPA would be phenomenal. Or maybe a pumpkin beer. #Basic
Thanks, lady and gent! Good luck on this next round of training!