Running

Gear

• Race shoes: Nike Zoom Fly 3
• Training shoes: Saucony Triumph 18
• Trail shoes: Altra Lone Peak 5
• Cap: GOCap – Century – Majestic
• Retired:
  • On Run Cloudflow

Resources

• 3 Running Workouts for Triathletes
• Yoga for Trail Running
• Kilian Jornet's Advice to Race Faster, For Non-Elites | Extramilest Show #51
• Kilian Jornet's Running Advice, UTMB 2022, Recovery, Nutrition and more!
• Exercises for runners
• Life Isn’t Fair. He Didn’t Want This Race to Be, Either. - about Barkley Marathon #running #ultratrail #endurance #sports
• The 2023 Barkley Marathons #running #ultratrail #endurance #sports

Races

• Nizkotatranska Stihacka - 103km, 5700m
• Runczech Marathons

Mobility

• Mobility Masterclass

Knee issues

• Knee exercises for runners
• Knee Tendonitis, A Medical Myth, And What Is Required To Fix It (video)
• LeanBeefPatty | WARMUP ROUTINE - full body mobility (video)
• Knee Strengthening To Run Fast & Injury Free
• What stretches to do in 10 minutes. Follow along. (video)

Race fueling

Before

• Cut out fiber 2 days before the race, most people also mention switchin to whole wheat.
• Closer to the race mostly plain food such as white rice, white meat, eggs, yogurt.
• Last meal 3-4 hours before the race.

During

• Rule of thumb is to have something small every 45 minutes
• The body can absorb between 150-300 calories an hour (while consuming around 600-1000 during an ultra)
  • For reference, 40g Muarten gel is 100 calories, their drink mixes come in 160 or 320 calories
• Some protein intake during the race is also important. Tom Evans mentions 5g every other hour.
• Tom Evans metions rice balls and pizza rolls during the race
• Other notable mentions: pre cooked halloumi, soup, nuts

The biggest risk to you is you stop eating and your stomach shuts down. It’s pretty much game over from there. If you can get something, ANYTHING down, do it.

Resource

• Inside the nutrition strategy of pro ultra-runners during the UTMB
• Luchos - Guava energy blocks