Blog Practice

Hi Gang -
Lisa here trying to learn how to post / pirate Garth's blog so I can keep you all updated on his most excellent adventure!

Training Summary and Review

In 2013 about this time I posted a review of my training activities leading up to my participation in the 28th MDS.  Now would be a good time to revisit the numbers to see how they compare to what I have been able to do in preparation for the 30th MDS.  Of course your results (mileage) will vary.

From the 1st of January to date:

2013:  550 miles / 2,700 "lb-miles" / avg pack weight 16.5lbs / 16 pack runs
2015:  513 miles / 4,152 lb-miles / avg pack weight 17.5 / 23 pack runs
   NOTE: total miles down due to knee injury.


From the 1st of August (when I started training for the 28th MDS) until the end of the year:

2012: 650 miles / 945 lb-miles
2014: 718 miles / 4,800 lb-miles (including Grand-to-Grand Ultra) - WOW over 4X the lb-miles!


Over the past 12 months or so:

2012-2013: 1,750 miles / 3,650 lb-miles.
2014-2015:  1,872 miles / 9,263 lb-miles

So, overall mileage was up slightly but pack running was much higher and thus a great fraction of my runs.  This was due to more runs and training for Grand-to-Grand.  A back-to-back-to-back type training regime was still employed (with most of the week consolidated into about four or five straight days.)  Hills are always a part of the schedule because of where I live. Walking and tempo workouts were on occasions included.  I also added more yoga and weight training this time around to help with stretching/balance and strength imbalance issues.  Weekly mileage again was never over 70 miles.  Most weeks were around 45-50 miles.

I did have two down months (October and November) last year for recovery with very limited miles.

So, overall I have done more than what I did in preparation for the 28th MDS.  I have been on the ragged edge of injury with a tweaked kneed that throttled me back somewhat over the last month but I appear to have recovered.

We will see how things go in a couple of weeks

Médecins dit bon d'aller

The past week saw numerous trips to various medical entities to get all the final paperwork in order.  Not only did I have a physical for work but my MDS physical, my MDS resting EKG and because of the hassle I got in 2013 (because I am old I guess) a stress test even though it is not "required".  No surprises as expected, healthy as a horse.  I am good to go.

It is fortunate that in Los Alamos we have a very good health care community that is in tune with endurance athletes.  No hassles with "ultra running is bad for you" and refusal to sign the paper work.  I even got my UTMB medical form signed!

To quote Forest Gump: That's good.  One less thing.

Final Food Listing

Here it is. Approximately.  Of course there will be treats at the bivouac before the start.

MDS 2015 Food Worksheet                                 Total Kcals                   Date (2015) 4/5 4/6 4/7 4/8 4/9 4/10 4/11   Day 1 2 3 4 5 6 7   Stage 1 2 3 4 4 5 6   Distance (km/miles)                 Stations (estimates)                 Bottles H20 (1.5 liters each)                                   Expedition Foods Scrambled Eggs, Potatoes and Peppers 1     1       1656 Expedition Foods Granola with Raspberries   1     1     1614 Expedition Foods Oats and Blueberries     1         813 Expedition Foods Oats with Sultans           1   801 Expedition Foods Rice Pudding with Cinnamon             1 440 Starbucks via 2 1 1 1 2 1 1 0                   Stinger Waffle 1 1 1 1   1   800 Gels (various) 1 1 1 1   1 1 660 Bars (various) 1 1 1 1   1   1900 Slim Jim (6 each, 1.7 oz)   1   1       400 Epic Bar 1   1     1   600 Nuts (Almond, Macadamea or Pine, 1.5 oz) 1 1 1 1   1   1600 Gu Recovery 1 1 1 1 1 1   1440 Astronaut Icecream         1     120 Gu Tabs 2 2 2 2   2   0 Salt Sticks 20 20 20 20   20   0                   Nachos 1             780 Expediton Foods Sweet and Sour Chicken with Rice   1           804 Expedition Foods Asian Noodles and Beef     1         805 Expedition Foods Macarroni and Cheese         1     800 Expedition Foods Spaghetti Bolognese         1     808 Expedition Foods Chicken Korma with Rice           1   807 Custard with Mixed Berries       1       568                   Running Calories 1410 1410 1410 1410 360 1410 110   Non-running Calories 1608 1611 1618 1360 2415 1608 440                     Total 3018 3021 3028 2770 2775 3018 550 18216

Taper

This week begins the taper for the MDS in earnest.  While I will still be putting in some miles (along with a reduced weight pack run) all of them will be at a much lower intensity and will of course include walking.  Mileage will be about 60% of maximum this week and only 20-30% of maximum next week.  That will leave about a week for travel and just walking around Paris and Marrakech before the start.

While you can not really improve your conditioning this close to an event there are 1001 ways to hurt yourself especially if you are trained up to the edge.
 

Some of the 2013 MDS US contingent.  Note knee brace on the left - happened a week earlier at work!

Efforts now are focusing on some stretching/yoga, getting more rest and packing for the event!

It is getting real and close!

Communications

For those of you who would like to send emails to the field please follow the instructions on the MDS web site here.

My competitor number is 0897 - Garth Reader.  My brother Dirk is 0898.  Additionally there will be posts here relating to our progress.

We would love to hear from you all!

2015 Final Packing List

Time is running short!  The 98% packing list for 2015 is as follows.

2015 MDS Packing List
Item	Weight (oz)	Notes/Brand
Administrative
200 euros equiv.	0.5	required emergency funds
Credit Card(s)	0.5
Passport	0.8
Route book	3.0
Medical	-
ECG/EKG	-
Equipment
Pack	24.0	Raidlight Evolution 2
Sleeping Bag	16.0	Western Mountaineering Highlight
Pad	8.0	Thermarest Neo air Xlite small
Water Bottles	12.0	Raidlight with holders (2 ea @750 ml)
Headlamp/batteries	3.1	Petzl Tekka XP 2 with lithium batteries
Lithium Batteries (4)	0.8	Energizer AAA
Safety pins	0.2	Two large and eight small
Compass	1.0	Silva basic
Lighter	0.5	Small - get in country
Knife	0.8	Leatherman "Style" and/or Baladeo ECO131
AB ointment	0.5	0.5 oz tube
Venom pump	1.1	Sawyer Extractor and one tip.  Dump the case
Mirror	0.9	Ultimate survival tech microflash
Whistle	0.0	Built into pack and headlamp
Survival sheet	1.9	Space brand small
Spot PLB	4.0	Provided. Estimated weight
Salt Tablets	5.0	Bring SaltSticks or Ecaps (100 ea)
Light Sticks	-
Stove/windscreen	0.9	Esbit Titanium Wing plus DIY windscreen
Stove fuel	4.0	Order for delivery to race. 12 ea
Spork	0.3	Sea to Summit Alpha lite
Cup	1.9	MSR Titan Titanium
AL foil	0.2
First Aid/Medications	2.0	4 Band-Aids, gauze pad, suture strips, 2 alcohol wipes, 6 vitamins, 5 Alive, 6 Cipro, 2 Imonium, 4 Sudafed, 2 Tylanol, 2 Benadryl, 2 Ibuprofin, 2 Petos, 6 sleep aids
Blister kit	2.0	5 ea blister shield packets, Rock Tape (1", 2" and 4"; various lenghts), 2 ea needles/hypodermic, Tinc of bensoate ampoles (6 ea), 2 un-solve, super glue.
Sunscreen	0.7
Lip balm	0.4	Badwater brand
EZ towels	0.9	Compressed wipes (10 ea)
TP	1.7	lots with tube removed
Hand Sanitizer	1.3	1 oz bottle half full
Cord	0.1	3 feet very light bungie cord
Zip Ties	0.1	4 small ones
Duct Tape	0.5	3 yds wraped around venom pump
Ear plugs	0.1	2 pairs
Wisps toothbrushes (6)	0.6	six ea
Q-tips (12)	0.2	12 ea
Camera/extra battery/extra card	8.2	Nikon coolpix
pen/notebook	1.5	Moleskin 3.5 x 5.25, 64 pages and inka pen
soap	0.2	small piece
Sportslick	0.9	small container of
Flags/patches	0.3
Sew kit	0.1	needels/thread
Tenacius Repair tape	0.1	2x2 inch
Alocksaks/ziplocs	1.5	various sizes
Garmin Forerunner 101		with new batteries
Clothing
Shorts, compression	5.6	CWX (2 ea)
Shirt, race	4.8	2XU Tech Speed X Run Top
Shirt, long sleeve	2.0	Raidlight Desert
Buff	1.4
Goggles	1.7
Hat	-	Salomon XA+, white
Socks (3 extra pair, 4 total)	2.5	Wrightsocks (2) and Injinji (2)
montbell tacyon jacket	1.5
Running shoes	-
Gaiters	2.0	DIY
Comprsn shin sleeves	1.0
Cooling sleeves	1.0
Food
Food (competition)	160.0	est 6.5 days @ 2900 kcal/day @ 1.5 lbs/day
Totals	286.8	oz
	17.9	lb
	8.1	kg
Note: running clothes not counted in totals