Tips from the top

A few weeks ago I worked up enough gumption to send an email to Dean Karnazes (of 50 marathons in 50 states in 50 days - and other ultra adventures - fame). Today he gave me a call to share tips that he had learned. It was a great conversation! Some of his tips:

• Safety is of utmost concern. Be visible. Watch out for roads with no shoulders and with short lines of sight. Have your support crew keep an especially close eye on you towards the end of the day when one's mind might begin to wander.
  
• Eat on the run. He was consuming 600-700 calories per hour. You need to keep your stomach happy.
• Keep moving forward (particularly with daily mileage goals, and if you want to finish running before dark).
• Don't push too hard in a given day. Pushing too hard will reduce your ability to recover and put you into debt for the next day's effort.
• Favorite foods: almond butter and banana sandwiches; organic peanut butter cookies. (Moist foods.)
  
• Watch out for too much fiber.
• If the temperature gets into the high 70s or above, take in sodium during the run.
• Rather than sunscreen, cover skin with clothing (big brimmed hats, long sleeve shirts). Sunscreen clogs your pours reducing your ability to sweat. Direct exposure to sun (uncovered skin) is hard on you.
• Put ice under your cap to stay cool.
• Use a plant mister with ice water during the run.
• Most effective recovery technique: ice baths after the run. (Use a big plastic tub/storage container.)
• Take care of your feet (wicking socks, insoles molded to the shape of your foot). Blisters are bad.
  
• Avoid ibuprofen; try Arnica instead.
• Ginger is good.
• Body glide is good; chafing is bad.
• Enjoy the people and places you'll be visiting!
  

All great suggestions. Thank you Dean!