Iron Chef MdS - On The Move Food

This is the first installment of several detailing potential gastronomical plans for my upcoming Marathon de Sables.  Today I will tackle what I term “on the move food” or what I plan to consume while running/walking.  I have previously touched upon basics of calorie counts and will be shooting for an average of around 2800 kcals/day.  Of this amount, breakfast and evening offerings will contribute approximately 1400 kcals total leaving another 1400 kcals for consumption during the day.  I will vary from these amounts depending upon the stage.  The long stage will have additional on the move calories and less evening fare, while the rest day will be reversed.

I am fortunate to be able to ingest food during exercise with few ill effects so long as I don't over indulge!  For me taste, convenience and form are the important criteria for the evaluation of trail food.  Taste is obvious, if you don’t like it you will not choke it down.  It has to be convenient also; no long preparation times, excess packaging, and difficulties with handling.  Finally there is form, is it moist enough and easy to chew?  Will it disintegrate into crumbs?  The following meet my above criteria and represent a typical days worth of “on the move food”:

·         Smoked Almonds: 2 oz a day/340 kcals

These are good and easy to eat.  Most any other nut will suffice

·         Slim Jims: 2 oz a day/320 kcals

Nice treat, easily packed.  Suggest only original and mild flavors. 

·         Various gels:  1 oz (1 each)/100 kcals

Leaning to ones that are not viscous (Power Bar brand)

·         Various energy bars: 2.2-3.0 oz (1 each)/230-390 kcals

o   Cliff Bar Chocolate/Apricot/Cool Mint:  All of these are OK but somewhat dry.

o   Pro Bar: Looking into these.

o   Hammer Nutrition Cranberry:  Love these but on the low calorie end.

o   Hammer Nutrition Almond Raisin:  Very good

o   Power Bar  Triple protein (may melt)

·         Stinger Waffles: 1 oz (1 each)/160 kcals 

I love these, easy to eat and slightly sweet.  Fragile and can be reduced to crumbs.

·         Electrolyte tabs: 0.6 oz (2-4 tablets)/0 kcals 

These are in addition to SaltSticks or Endurolytes, mainly bringing to flavor the water.  I usually use these at half strength 

·         GU Brew recovery 2.1 oz (1 each)/250 kcal

Slam when I get done with the stage, chocolate.

I believe this menu will serve me well by offering the variety and nutrition necessary for the long days of exertion.  A hearty breakfast and dinner will round out the culinary adventure.  These remaining two areas will be covered in the near future!

Training Plans

As the year is waining into its final weeks it is time to look towards next year and the training plan to take me into the MDS.  With only four months to go until departure the biggest thing on my mind is to stay healthy and prevent injuries.  Weekly mileage is at a maintenance level through the holidays at which time I intend ramping up over two and a half months to peak around mid March.  Included even now are miles with the pack at around 20 lbs.  Frequency of pack runs are about once a week now and will increase in February.  I am also planning some dune work as well as some longer events (50k, marathons, etc).  Every effort will be made to maximize trail runs and include a variety of hills and technical/rocky terrain.  Speed work may come later for variety and cross training will be limited.  Heat acclimatizing will be conducted in March.

My weekly mileage will range from lows of 30 to highs around 50 and should be sufficient for my anticipated performance.  Again my fear is sustaining an injury that significantly curtails training or endanger participation!

Into The Night

With the shortening of days and the switch back to standard time there is little daylight available for running in the evenings. This necessitates the use of artificial illumination if one is running off the streets and away from local lighting. 

You can never have enough of certain things; electrical power, data storage, environmental cooling, money and in this case lumens. This has been born out with me numerous times during night orienteering and rogaine events. Of course more lumens comes at the expense of more power which translates to more batteries and thus unto weight. 

Having had lots of headlamps over the decade's I'm familiar with many makes and models. Most of my favorites have been Petzls. These are usually well constructed and get the job done. When selecting a headlamp for the MdS several criteria needed to be optimized:

1. Produce a reasonable spot type, trail finding beam
2. Be able to produce a diffused beam
3. Multiple intensity settings
4. Maximized operational time
5. Minimized weight
6. LED light source
7. Replaceable batteries

I finally settled on the Petzl Tikka XP 2.  The Petzl Zipka Plus 2 was a close second.  Reasoning was as follows.

The Tikka has both a spot beam and a flip up diffuser for wider angle operations while the Zipka only has a flood type beam.  The Tikka has almost 15% more light output over the Zipka.  Both of these headlamps have multiple intensity setting and both should have sufficient operational time for the duration of the event (even without spare batteries).  The Zipka beats the Tikka on weight but only by a small amount (0.6 oz/17 grams). LED light sources on both guarantees no need for a replacement bulb. Both of these Petzl model run on three AAA's.

If you really had to minimize weight and were not concerned about light output the Petzl E+ LITE would be your choice.  I personally carry one of these in my trail running bag as an emergency/backup light.

Night runs with the Tikka XP 2 have been very good.  The top two intensity settings both provide sufficient lighting to run even on very rocky trails and provide for route finding capabilities.  You can also program this model for the intensity settings you wish.  Depending upon the situation the spot beam is preferred over the diffused one, however it is easy to switch back and forth.

Finally, a word on batteries.  AAA batteries are small and light weight.  It goes without saying that lithium AAA's are the choice for this application since they have higher energy densities and weigh about 1/3 less than their alkaline counterparts.  Their increased cost is far outweighed by their superior performance.

Feet Fetish

Many things can impede your completion of an event.  Lack of training, improper race nutrition, dehydration, intestinal problems, etc.  But the fastest way to the DNF column for an event of this magnitude is to not employ proper foot preparation and care.  During my 2012 Desert RATS experience I suffered significant podiatry meltdown and paid a heavy price for most of the race.  In fact, after only 60 miles I seriously was doubting being able to finish.  Eventually I crossed the finish line but performance was greatly impacted.  Behold the horror below!

Three lost toenails later I have recovered.  Upon post race analysis it was determined there were several contributing factors:

1. I did not prepare my feet prior to the event
2. I wore too small of shoes
3. Poor field foot care (initially)

Point 1.  I did not toughen up my feet prior. A preventative strategy would have helped some and will be followed for the MDS.  I am currently trying a product called "Tuf-Foot" (which is also used on hunting/working dogs paws).  We will see how this performs.  Additionally while not one of the barefoot running crowd, I am ending my runs with up to a mile of barefoot work on the sidewalks/asphalt.  This will obviously be curtailed some in the coming winter months.  Foot strengthing exercises are also helping with training injury prevention.

Point 2.  BIG MISTAKE!  I have a very small (size 8 US) and narrow foot. Since almost every running shoe is a D width I have had little problems with wearing my street shoe size, only occasionally suffering a black big toenail.  The heat induced swelling experienced during Desert RATS (ground temperatures up to 140 F/60 C) has made me a firm believer of larger shoes.  The heavy socks worn also contributed to the situation.  The question then becomes, how much larger?  Currently I am using a 8.5 US shoe with a large toe box design. This appears to be working out with minimal heel slip. There is plenty of swelling space and additional room to loosen laces. Size 9 US may just be too big for me. 

Point 3.  During the second stage of Desert RATS I ignored pain and hot spots and within the span of a handful of miles had one bad set of blisters on the bottom of my feet.  Later stages resulted in toe blisters and finally heel specimens.  Post injury taping with Elastikon became the only solution.  It is apparent that immediate treatment of hot spots and potentially preemptive taping will be in order for Morocco.  Elastikon will be in my pack along with a small selection of foot care products.

In addition to settling on shoes model/size and preferred sock types, I am also working on a set of custom gaiters.  More details on these in a later post.

Ya'at'eeh!

Greetings from Navajo country!  This past weekend Lisa and myself were in the Chinle AZ area to participate in the third annual Caza Ladron trail ride and hunt.  This get together included a ride into beautiful Canyon de Chelly as well as a fox (coyote) hunt west of town.  Fortunately for the one coyote, he was faster and more wile than the hounds.

Hounds Away!

Since Lisa is the horse person she did the riding while I was lucky to get in a couple of runs among some quintessential southwest scenery.  Perhaps next year I will give the equines a try.  The weather was great and as a special treat author Hampton Sides was in attendance.  He has penned some incredible books including "Ghost Soldiers" as well as "Blood and Thunder".  Additionally, Hampton has written about the MDS in the earlier years of the race.  Here is his article.  

The book Ghost Soldiers has a special connection to the Reader family, my great uncle Penrod Reader was in the Army Air Corps and was stationed in the Philippines at the start of WWII.  His unit eventually was assigned infantry duty and they participated in the Bataan Death March.  He died in the POW camps there on July 12, 1942.

Below are some photographs for your enjoyment!  
 

South Rim of Canyon de Chelly

Interesting Geology

 

 

 

 

 

This one says "Southwest"

A Study in Weight

An interesting post came out in the official MDS site the other day.  MDS Timing No 3 compared and contrasted the weight and calorie counts for Englishmen, Frenchmen and "Leaders". From a purely statistical standpoint some data may be lacking but having something to gauge against is invaluable.  Below is a summary of the data provided including my current estimates, weights are in kgs.  One must also factor into the load water weight (1.5-3 kgs).

Category	Total	Gear	Food	Calories
English	11.3	6.1	5.2	19,200
French	8.7	4.1	4.6	16,800
Leaders	7.2	2.5	4.7	16,000
My est.	8.5	4.2	4.3	18,200

While I am happy with my results, they are still estimates and subject to changes.  It will be a challenge to keep the gear weight down and perhaps even lower it some.  Items that are adding to this additional weight compared to "leaders" include:

• Camera (7.5 oz)
• Pad (8 oz)
• flip flops (4-6 oz)
• Cup/fuel/stove (6.5 oz)
• Misc supplies (4 oz)

Total 32 oz/2 lbs/0.9 kg

Each and every item adds up and eventually lines need to be drawn as to what is a luxury vs a necessity. Are you going to use the item daily?  Is it there a large benefit from using the item?  Conversely, is there a large negative impact from not having/using the item in question? I definitely wish to record the event and have a hot cup of coffee in the morning while lounging in bare feet after a reasonable night sleep.  Call me soft.

Relating to calories/count/weight it is apparent that finding high caloric foods are important.  My above numbers are based on 6.5 days at 2,800 Kcals/day which may be on the low side.  This works out to be about 120 Kcals/oz including packaging.  Most carbohydrate based foods are around 100-120 Kcals/oz not including packaging.  That is about the best you can do there.  Fats will be needed in order to get these numbers up...nuts, meat products, etc.  It is also obvious that there will have to be repackaging in order to minimize weight and volume.  Future posts will detail my anticipated gastronomical plans.

Pack Shake Down

On Sunday I took out the pack (Raidlight Evolution 2) for a quick 10 mile test spin.  I settled on this pack since the next size up was just too large and I would be tempted to fill it all the way up with totally unnecessary snivel gear.  While the first day or two may have this one bulging at the seams, I believe it will be fine overall. 

Load out was most of my gear and phone books as a mass mock for food.  Included 1.5 liters of water on the shoulder holders (add ons).  Total weight was around 20 lbs/9 kgs which is slightly light based on my estimates to date.  Fit and balance were excellent.  The front pack is nice from a balance perspective but it will get a little warm.  Placing 750 ml water bottles in the front pack side holders adds a little too much weight there.  This results in excessive bouncing when running but would be OK for walking.  The strap assembly on the top is nice for a pad/sleeping bag.  My only complaint about this rig besides being slightly small volume wise is that you have to do/undo four buckles to get in and out of it!

Training Injuries and Travel Details

The last two week have been a little rough.  Right calf strain and a little bit of plantar fasciitis in my right foot.  I have been resting up for the last week and due to some odd work travel I will not be running for a week more.  The calf is almost good to go but the foot I am going to have to watch.  This will put me behind the curve for the Rockledge Rumble in Texas the first part of November.  Oh well, better to heal now.

Most of my reservations for travel are set.  Lisa and I are working through Complete Morocco to get a package deal for her to be at the finish line.  The plan is to arrive in Paris on March 30th and then I will be heading to Ouarzazate on the 2nd of April.  This will give me plenty of jet lag days and some fun time before the race.  Lisa will be spending time with our previos exchange student Maureen in Belgium than departing to Morocco around the 9th.  We are planning to return to Paris on the 15th.  I will continue on home the next day and Lisa will spend a week in England with her mother doing geneology research.  The pieces are coming together!

Hitting the Beach!

On travel out to Virginia Beach this week and I am taking advantage of the location to start some sand training.   Been out for the last three days on the beach here in the soft sand for about five miles at a crack.  Definitely a calf workout even for a mountain runner!  You readily fall into a slightly different form and pace that optimizes speed/effort.  While there are some washes and arroyos around Los Alaoms that can provide similar training, I am going to have to put on the list a trip or two to The Great Sand Dunes National Park close by in southern Colorado and/or White Sands National Monument down south for some real sand DUNE workouts.  Most likely I will try these with a full gear load out especially gaiters.

Now if I could only find a bucket of Corona's and a lime...

Gear Notes: Mess Kit

In order to assure a pleasant breakfast routine, I have opted to bring a little more gear.  This should allow me to have a cup of coffee and a warm/hot breakfast throughout the event.  Below is my mess kit.

Beware of Camels and Sawing Logs

I dropped of my official registration packet yesterday morning at the post office.  All sorts of forms, signatures, photographs, etc.  The best part was a portion of the waiver that stated:

"I have also been advised that I may be exposed to physical and/or psychological injury from a number of natural factors, including sandstorms, debris on the course, lack of water, thorns, rocks, snoring, steep mountain passes, feral animals and/or reptiles among other things...blah, blah, blah...permanent injury or even death...blah, blah, blah..."

Ok, I get the feral camel/scorpion/snake thing.  I totally respect the blinding sandstorm.  Lack of water goes without saying, but the psychological injury from snoring?  I assume there would be no physical injury unless you are the one that is snoring too loudly and your tent mates decide to end it with a sandy sock in your mouth.

Anyway, I'll be packing TWO pairs of ear plugs...and try to sleep on my side.

Time to Dine?

OK, got some time to kill so I think I'll throw out some food thoughts.  Estimated base metabolic rate for myself is around 1500+ calories per day.  If you use an estimate of 1cal/kg/km for running @ 250 km (MDS distance) and 68 kg (my weight) this adds 17,000 additional calories for the race or about 2,800 a day.  Totalling over 4,300 kcal per day.

This assumes total at rest when not running and other unrealistic factors.  In fact the BMR would be more like 2,200 or so thus nudging the daily total to around 5,000!  That is about 3 lbs of food a day based on approximately 100 kcals/oz or 18-20 lbs for the event.  But how does this compare with the factors applied in the Harris-Benedict approach?

Using the BMR and applying the "heavy exercise" factor of 1.9 yields around 2,850 kcals/day, a much smaller number.  It is also a much more managble weight -1.8 lbs/day or a little under 11 lbs total.  What the truth is it is hard to say. Most likely it is in between these two extremes.  But an obvious truth is that nine lbs is nine lbs more to carry.

If the true calloric requirement is on the high end and, one does not want to carry the additional 9 lbs, then you have to make it up.  The only place to draw upon then is body stores.  Fat is around 3,500 kcal/lb. Assuming then (and there are a lot of assumptions here and in all of this "math") that the higher number is correct, then there is a deficit of around 2,150 kcal/day to make up.  This translates to around 2/3 lb of body mass per day or around 3.5 lbs for the entire event.  At my current weight of 150 lbs we are talking about 2.5%.  That may be acceptable for an event of this magnitude.

Further research and testing is in order.

Pack and Food

Well, not too much activity on the MDS front.  My Raidlight pack came along with a sampling of various foods I will be trying out during my elk hunt next week.  It is apparent that the Evolution 2  pack at 24l my not be big enough.  It is not so much the gear but the volume of food.  Even at 2200 kcals per day it would be a squees to get all of it in.  As such I put in an order for the next size up pack (30l). Adding on a front pack that I already have would bring it up to around 34l.  This would be more than sufficient for the volume anticipated.  We will compare both side by side and see which looks like the one to go with and which one to return.

Now a word about food.  After reading a bunch of nutritional labels searching for the optimum manna, I have come to the realization that I may have to plan for more calories.  The "2000 calorie diet" will most likely not cut it.  The question then becomes how much more?  2200?  2600? 3000?  Yes I do have a built in store to draw on but a week of bonking would be unpleasant.  This is going to take a bit of time to figure out.  Hard to believe that I will be counting calories, not to loose weight but to maintain it!

Official registration packet is almost ready to send in. Trying to run down trip insurance.  After that only flights and hotels will be the big administrative items for a while!

Christmas in August…Ho, Ho, Ho!

Eight months to get ready!  Panic time so to speak.  After assembling all available information my focus has been on gear selection and procurement.  I started gathering what I had and evaluating what else I potentially needed to get.  There are large varieties of resources out there for recommendations and it just takes some time to sort through them and make your own decisions.  Many gear selections are personal and based on your own experiences and preferences.  Besides, contemplating all these questions is half the fun!

So gear purchases are on!  I have procured many items that will make up my kit including a super small Esbit wing titanium stove, a new Petzl headlamp, titanium mug, a Spork and a Leatherman “Style” multitool.  The latter is a modern version of the classic Swiss Army knife.  Included are a blade, scissors, file, screwdriver and tweezers all in a one oz package.   This fine tool is about half as light as my Leatherman Micra that I was initially planning on bringing.  Many other items I already own (signal mirror, compass, survival blanket, etc.). 

I also ordered my pack (24L Raid Light Evolution 2).  I think it will be large enough.  Some say this brand is not as durable as others; however I used a smaller one (14 L Endurance) during the Desert RATS race and had no problems.  I was also happy with the fit.  Additionally new and in hand are a Thermorest zlite pad and a Western Mountaineering Highlite sleeping bag (rated at 35 degrees and weighing in at 16 oz).  I am amazed at this sleeping bag!

As you can see, weight is an important factor.  Ended up purchasing a cheap digital scale to weigh various items to get an idea of what my pack will total up to.  Initial estimates are putting a starting weight of around 17-18 pounds including food and without water.  Food will make up about half of that weight.  With a full load of water I am looking at 20-24 lbs to start with.  Not too bad.  I will eventually post a complete gear/weight list. 

Also my brother Dirk has set up a pledge site for those wishing to help defray some of my expenses.  You can link to the sight here.  Thank you.

As the Talking Heads song goes....Well, how did I get here?

My journey to the MDS began about a decade ago during one of my first marathons.  At the Bataan Memorial Death March at White Sands Missile Range I noticed a competitor with a shirt from a previous Marathon Des Sables.  Not only did I find the shirt intriguing but the competitor appeared to know his stuff when it came to performing in the desert.  He was obviously competing in the “Heavy” division which included a 35 lb pack.  As I pushed on I worked to remember “Marathon Des Sables” the entire race so I could look it up later.  What I found was obviously several levels above my ability at the time but something that I kept in the back of my mind over the years.

As my running progressed I eventually went beyond marathons.  While I focused on the local events that were fun, I always kept thinking about the MDS.  Finally I decided to give something like this a try and signed up for the Desert RATS race.  While it is not a totally self supported event, it is of similar format and distances.  Running across southern Utah in June is also hot.

I learned a lot from my preparations for and participating in the Desert RATS.  The staff and co-sufferers were great.  One person of particular note was Greg Pressler whom I traveled many miles with on the second stage.  He helped me get through my toughest part of the race and gave some overall inspiration.  Talking with him I discovered he was a two time participant in the MDS as well as a Badwater finisher.  So I had to ask, “Greg, do you think I would be able to finish something like the MDS?”  The answer back without hesitation was “Yes”.    

 Greg Pressler and myself during Desert RATS 2012 (stage 2)

That single word started things in motion for me.  After some recuperation from the Desert RATS and some discussions with Lisa I decided to put my name in on the “short wait list” for the 2013 MDS.  What the heck, no harm, it’s a long shot right?  I’ll just start focusing on getting into the 2014 edition; get another Desert RATS under my belt, etc.  July 12^th, name placed on wait list, July 30^th a slot opened up for 2013 MDS, August 1^st my entry secured! 

Wow that was quick.  

Looks like I may find myself in another part of the world.  

Once in a lifetime?

Welcome to my MDS 2013 blog!

Here I hope to share my experiences preparing for and competing in the 28th edition of the Marathon Des Sables which will be held April 5-15 in Morocco.  The MDS is a six day self supported stage race of approximately 150 miles in length.  Competitors must carry everything with them to complete the event (including food) while water is provided along the way by the race organization.  For more information about the MDS go to their web site here.