Race Review: Half Ass 25K – Newville, PA“Half the name, twice the challenge.”

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Don’t be fooled by the cheeky name—the Half Ass 25K in Newville, Pennsylvania, hosted by the Meatball Runners, is an all-in, full-send kind of trail race. This course is relentless, gorgeous, and just wild enough to keep you on your toes—especially when those toes might be sharing the trail with a rattlesnake or two.

🌿 The Course: Nature at Its Rawest

The route winds through a lush and rugged slice of Pennsylvania wilderness. Thick with moss-covered rocks, lichen-draped logs, and blooming mountain laurel, it feels like running through a watercolor painting. Gentle streams and legit water crossings break up the climbing, offering moments of cold, sweet relief. You’ll splash, stumble, and possibly stop mid-stride just to take in the views from the ridgelines—if your quads aren’t screaming too loud to notice.

🐍 Wildlife Encounters: Keep Your Eyes Peeled

Adding to the authenticity of the experience: rattlesnake sightings. Yup—this isn’t your sanitized city race. Several runners reported spotting timber rattlers coiled trailside, soaking up the sun and reminding us all that this is their turf, we’re just visiting. It’s equal parts thrilling and humbling, and a testament to how untouched and wild this course truly is. (Pro tip: listen for the rattle, and maybe keep one earbud out.)

photo: courtesy of my Trail Sister

⛰️ Elevation: The Ups Just Keep Coming

This course doesn’t gently roll—it climbs with attitude. Technical ascents will test your willpower, and the descents demand full focus unless you want to become one with the trail. The elevation profile is like a jagged heartbeat, with each climb seemingly more feral than the last. It’s punishing, but those sweeping views at the top? 100% worth it.

🙌 Race Directors, Volunteers & Support: All Gold Stars

A massive shoutout to the race directors for designing a course that’s both beautifully brutal and expertly marked. Every twist and turn was easy to follow, every aid station stocked and staffed with the kind of people who get trail runners—energetic, helpful, and armed with snacks and good vibes. Even in snake country.

🏃‍♀️ Runners: Dirt-Covered Legends

The Half Ass community is exactly what trail running should be—tough, gritty, supportive, and just the right amount of weird. There were high-fives on the climbs, jokes on the descents, and plenty of war stories exchanged at the finish line. Whether you were racing hard or just surviving, you belonged here.

Final Verdict:
The Half Ass 25K is no joke. With steep climbs, gorgeous forest trails, ice-cold creek crossings, and the occasional rattlesnake encounter, it’s a raw, unfiltered trail experience. Come for the views, stay for the leg burn, and leave with stories you’ll be telling for years. Trail running at its finest—and fiercest.

How to Prepare Your Crew for Ultramarathon Success

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Running an ultramarathon is an incredible feat, but it’s not a solo mission. Behind every successful ultra finish is a well-prepared, well-coordinated crew that knows how to meet your needs, navigate the course, and keep you moving forward when the miles get long. Here’s how to set your crew up for success so you can focus on crushing those miles.

1. Provide Them with a Race Plan

Before race day, share your race plan with your crew. This should include:

  • Expected arrival times at each aid station based on your planned pace.
  • Drop bag locations and what you expect to need from each one.
  • Course maps and elevation profiles, so they know where the brutal climbs and smooth downhills are.
  • Pacing strategy – if you plan to run strong in the first half or conserve energy for a late push.

A well-informed crew can anticipate your needs and keep you moving efficiently.

2. Fueling Strategy and Needs

Your crew is your mobile aid station. Make sure they are prepared with:

  • Electrolytes, water, and fuel that you’ve tested in training.
  • Extra gear, including socks, shoes, and layers for changing weather.
  • Special needs like salt tabs, blister care kits, and anti-chafing products.

Pro tip: Have your fuel labeled and easily accessible. A frantic search for a missing gel can waste valuable minutes.

3. Set Clear Expectations

Your crew should know exactly what you need from them:

  • Motivation or tough love? Be honest about what works for you.
  • Quick transitions. The less time you spend at aid stations, the better.
  • Problem solving. Blisters, cramps, gear failures – make sure your crew knows how to handle these hiccups.

4. Make it Fun for Them Too

Your crew is giving up their time and comfort to support you, so make it enjoyable:

  • Pack snacks, chairs, and blankets for their comfort.
  • Encourage them to bring games, music, or books for the downtime.
  • Create a cheering strategy to keep the energy high at each stop.

A happy crew is an effective crew.

5. Practice Crew Scenarios During Training

Do some of your long runs with your crew practicing aid station stops. Time transitions, test out gear swaps, and simulate the chaos of a busy checkpoint. The more you practice, the smoother race day will be.

6. Express Gratitude

After the race, take the time to thank your crew. A small gesture like a thank-you card or post-race meal goes a long way in showing appreciation for their hard work.

Your crew is your lifeline out there. With the right preparation and clear communication, they’ll keep you fueled, focused, and pushing toward that finish line. When the miles get tough, you’ll be glad you have them by your side.

Habit Stacking: The Sneaky Secret to Building Better Routine

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(Inspired by James Clear’s Atomic Habits)

Atomic Habits by James Clear is more than just a book on habit formation—it’s a blueprint for building sustainable, life-changing routines. Clear’s approach focuses on the power of small, incremental improvements—1% better every day—which, when compounded, lead to transformative results.

You know how brushing your teeth doesn’t require a motivational speech every morning? That’s because it’s already part of your routine. Imagine if building new, healthy habits could feel just as automatic.

Enter habit stacking—a concept popularized by James Clear in his bestselling book Atomic Habits. It’s simple, powerful, and borderline sneaky in the best way possible.

What Is Habit Stacking?

Habit stacking is the art of linking a new habit to one you already do regularly. Instead of relying on sheer willpower or setting reminders that fizzle out, you anchor your new habit to an existing behavior—essentially riding the coattails of routines that are already wired into your brain.

Clear explains it like this: “The best way to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top.”

Think of it as using your brain’s autopilot to your advantage.

How Habit Stacking Works

Here’s the magic formula:

“After [current habit], I will [new habit].”

Examples:

  • After I pour my morning coffee, I will meditate for 60 seconds.
  • After I brush my teeth, I will floss one tooth (yes, just one—you’ll probably do more).
  • After I lace up my running shoes, I will do 10 jumping jacks.
  • After I close my laptop for the day, I will write one sentence in my journal.

The key is specificity and consistency. You’re not just saying “I’ll meditate sometime tomorrow.” You’re saying when and where—and you’re tacking it on to something you already do without fail.

Why It Works

Habit stacking works because it:

  • Reduces decision fatigue: You don’t have to think about when to do the new habit.
  • Leverages existing routines: Your brain already recognizes the “trigger,” making adoption smoother.
  • Feels manageable: Starting small (as Clear insists) builds momentum and confidence.

Start Small, Stack Smart

The biggest mistake people make? Trying to stack huge, ambitious habits right out of the gate. Start tiny. Even embarrassingly tiny. One push-up. One sentence. One deep breath. The goal is not intensity—it’s consistency.

Then, stack smarter:

  • Choose a current habit you do reliably every day.
  • Match it with a habit that logically fits (e.g., hydration after brushing your teeth).
  • Keep it short and friction-free.

Habit Stacking for Endurance Runners 🏃‍♀️🏞️

For endurance training, the principles in Atomic Habits are incredibly impactful. Clear’s method of habit stacking allows you to anchor important training habits to existing routines. For example, linking hydration to your morning coffee ritual or stretching to your post-run cooldown makes these critical habits almost automatic. Over time, these tiny adjustments stack up to major improvements in consistency, recovery, and mental resilience.

If you’re an endurance runner, habit stacking can be an absolute game-changer for consistency, recovery, and mental toughness. Here’s how you can stack smart habits into your running routine:

Before Your Run:

  • After I put on my running shoes, I will drink a full glass of water.
  • After I start my GPS watch, I will do two minutes of dynamic stretching.
  • After I lock my front door, I will visualize my route and goals for the run.

During Your Run:

  • After each mile marker, I will check my form (posture, foot strike, breathing).
  • After every aid station (if you’re racing), I will take a deep breath and reset my focus.

Post-Run Routine:

  • After I take off my shoes, I will do 5 minutes of stretching.
  • After I rehydrate, I will log my run and reflect on how I felt.
  • After I shower, I will spend 2 minutes foam rolling.

Final Thoughts

Habit stacking turns the intimidating mountain of self-improvement into a series of tiny, winnable steps. Whether you’re training for a marathon, trying to read more, or just want to finally stretch your hamstrings—habit stacking can help you build a foundation for lasting change.

For endurance runners, it’s a secret weapon for making the critical elements of training—hydration, stretching, and reflection—part of your autopilot.

As James Clear puts it: “You do not rise to the level of your goals. You fall to the level of your systems.”
Habit stacking helps you build those systems, one small step at a time.

Want help crafting your own habit stacks for running, writing, or just surviving Mondays? Drop a comment and let’s build some together!

Are You Getting Enough Carbs? A Must-Read for Endurance Athletes

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When it comes to endurance training, carbs are not the enemy—they’re your best friend with benefits. Whether you’re training for a marathon, triathlon, or your next ultradistance sufferfest, carbohydrates are the primary fuel source your muscles rely on to keep going strong. But are you actually getting enough?

Here’s how to tell—and how to fix it if you’re falling short.

Why Carbs Matter for Endurance Athletes

Carbohydrates are stored in your muscles and liver as glycogen, which your body taps into during prolonged exercise. When glycogen stores are depleted, fatigue sets in hard—hello bonk.

Getting enough carbs ensures:

  • Sustained energy during long efforts
  • Faster recovery
  • Improved performance and mental clarity
  • Better mood and motivation to train

How Many Carbs Do You Need?

General guidelines for endurance athletes:

  • Daily training (1-2 hrs/day): 5–7g of carbs per kg of body weight
  • Moderate to heavy training (2-3 hrs/day): 6–10g/kg
  • Ultra-distance training or multiple sessions per day: up to 12g/kg

Example: A 150-lb (68kg) athlete doing heavy training may need 400–680g of carbs per day.

Signs You’re Not Getting Enough

  • You’re constantly tired—even after rest days
  • You feel sluggish during workouts or bonk early
  • You crave sugar or carbs obsessively
  • You recover slowly or feel sore for days
  • Your performance is plateauing or declining

Best Carb Sources for Endurance Athletes

Focus on whole food carbs for long-term health and performance:

  • Before/after training: oats, rice, potatoes, sourdough, bananas, dates, smoothies
  • During training: dried fruit, energy chews, maple syrup, white rice balls, homemade fuel bars
  • Throughout the day: whole grains, legumes, root veggies, fruit

Yes, white bread and pasta have their place around race week—but balance is key.

Don’t Forget Carb Timing

  • Pre-run meal/snack (1–3 hrs before): 30–60g carbs
  • During workouts (>90 min): 30–90g/hour, depending on intensity
  • Post-run recovery (within 30–60 min): 1–1.2g/kg carbs + protein

Proper timing helps restock glycogen, reduce muscle breakdown, and speed up recovery.

Final Thoughts

Carbohydrates are not optional for endurance training—they’re essential. Underfueling with carbs can silently sabotage your training progress, lead to burnout, and compromise your health. So before you slash carbs in favor of another diet trend, ask yourself: Am I giving my body the fuel it needs to go the distance?

Your next PR might just be one sweet potato away.

Here’s a sample high-carb meal plan for an endurance athlete training 1–2 hours per day. This plan is plant-based, whole-food focused, and provides roughly 450–500g of carbs, enough for someone weighing around 68–75 kg (150–165 lbs) during moderate training volume.

🌞 Breakfast

Oats with Fruit & Nut Butter

  • 1 cup rolled oats (cooked with water or plant milk)
  • 1 banana, sliced
  • 1/2 cup blueberries or other berries
  • 1 tbsp almond butter
  • 1 tbsp maple syrup

+ 12 oz sports drink or fresh juice

→ ~100g carbs

🏃‍♀️ Mid-Morning Snack (Pre-Workout if applicable)

Rice Cakes with Dates & Peanut Butter

  • 2 rice cakes
  • 1 tbsp peanut butter
  • 3 Medjool dates

→ ~50g carbs

🥗 Lunch

Sweet Potato Black Bean Bowl

  • 1 large roasted sweet potato
  • 1/2 cup cooked quinoa
  • 1/2 cup black beans
  • 1/2 avocado
  • Salsa + greens + lime juice

+ 1 corn tortilla or whole grain toast

→ ~90g carbs

💥 Post-Workout Fuel

Recovery Smoothie

  • 1 banana
  • 1 cup frozen mango
  • 1 scoop plant protein
  • 1 cup oat milk
  • 1 tbsp chia seeds
  • 1 tsp maple syrup
  • Optional: 1 scoop SuperPlants Daily Greens

→ ~60g carbs

🕓 Afternoon Snack

Trail Mix + Fresh Fruit

  • 1 small apple
  • 1/4 cup raisins
  • 2 tbsp mixed nuts

→ ~50g carbs

🌙 Dinner

Lentil Pasta with Marinara & Veggies

  • 2 cups cooked lentil or whole grain pasta
  • 1/2 cup marinara sauce
  • 1 cup roasted veggies (zucchini, peppers, broccoli)
  • 1 tbsp olive oil
  • Side salad with vinaigrette

+ 1 slice sourdough

→ ~100g carbs

🌌 Evening Snack (optional or high-volume training days)

Cereal + Plant Milk or Toast with Jam

  • 1 cup whole grain cereal or 2 slices toast
  • 1 tbsp jam or fruit preserves
  • 1 cup oat milk

→ ~40–50g carbs

Fueling Long Runs with Whole Foods: The Power of Nuts and Dried Fruit

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When it comes to long runs, fueling is everything. But you don’t have to rely on neon gels or processed chews to keep you going. Whole foods like nuts and dried fruits are compact, nutrient-dense, and surprisingly effective at delivering sustained energy on the move—plus, they don’t require a degree in chemistry to understand.

Why Whole Foods?

Whole foods provide a balance of carbs, fats, and protein in their most natural form. They’re easy on the stomach for many runners, and they offer added nutrients that synthetic fuels often leave behind—think fiber, antioxidants, and essential minerals.

Dried Fruits: Nature’s Energy Chews

Dried fruits are packed with simple carbohydrates that your body can quickly convert into fuel. A few top picks for runners:

  • Dates: High in glucose and potassium—great for quick energy and cramp prevention.
  • Raisins: Easy to chew, slightly sweet, and shown in studies to be as effective as commercial gels.
  • Dried mango, apricots, or figs: Naturally sweet and rich in fiber and iron.

Tip: Pair dried fruit with a little salt (or choose salted varieties) to help replenish electrolytes lost in sweat.

Nuts: Long-Lasting Energy

Nuts offer healthy fats and protein, which provide slower-burning fuel to keep you going strong over hours of effort.

  • Almonds: High in vitamin E and magnesium for muscle support.
  • Cashews: Creamy, slightly sweet, and rich in iron and zinc.
  • Walnuts: Packed with omega-3s for anti-inflammatory benefits.

Tip: Pre-portion a mix of nuts and fruit into small zip-top bags or reusable containers so you can grab, run, and go.

DIY Trail Mix Ideas

  • Sweet & Salty Classic: Almonds, cashews, dried cranberries, pretzel pieces
  • Tropical Fuel: Macadamia nuts, coconut flakes, dried mango, banana chips
  • Ultra Mix: Walnuts, raisins, dark chocolate chips, sunflower seeds

Timing Matters

  • Before your run: A small handful of dried fruit gives a carb boost without weighing you down.
  • During your run: Every 45–60 minutes, snack on 100–150 calories of your fruit-nut mix to keep energy levels steady.
  • After your run: Combine with water and a bit of protein to refuel and recover.

Final Thoughts

Whole food fueling isn’t just for hikers. Nuts and dried fruits are a time-tested, runner-approved way to stay energized without artificial ingredients. They’re portable, customizable, and easy to love.

Want to go even more natural? Try making your own energy bites with oats, dates, nut butter, and chia seeds for a compact snack with no junk—just real food, real fuel.

🥜 Homemade Energy Bites: Fuel-On-the-Go Balls

Ingredients:

  • 1 cup rolled oats
  • ½ cup nut butter (almond, peanut, or cashew)
  • ½ cup chopped dates (or raisins)
  • 2 tbsp chia seeds (or flaxseed meal)
  • 2 tbsp maple syrup or honey (optional for extra stickiness/sweetness)
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Combine all ingredients in a bowl and mix well.
  2. Chill the mixture in the fridge for 15–20 minutes.
  3. Roll into 1-inch balls and store in the fridge for up to a week or freeze for longer storage.
  4. Take 2–3 bites with you on long runs for about 100–150 calories each.

💡 Add-ins: cocoa powder, shredded coconut, chopped dark chocolate, or cinnamon for flavor variations.

🏃‍♀️ Printable Trail Mix Combos for Long Runs

Mix NameIngredients
Sweet & SaltyAlmonds, raisins, pretzel bits, dark chocolate chips
Tropical FuelCashews, dried mango, coconut flakes, banana chips
Choco-Cherry BoostWalnuts, dried cherries, dark chocolate chunks, sunflower seeds
Ultra MixPeanuts, dates (chopped), salted pumpkin seeds, dried apricots
Maple CrunchPecans, dried apples, granola clusters, maple-glazed almonds

🧃 Pro Tip: Pair any mix with electrolyte water or a squeeze of lemon + salt in your bottle to stay balanced.

Ultra Running Essentials: Gear, Nutrition, and Training Tips for Success

Posted on by magnolias + fluff

Ultra running, defined as any race longer than the traditional marathon distance of 26.2 miles, is a challenging and rewarding sport that pushes the limits of physical and mental endurance. Whether you’re a seasoned marathoner looking to take the next step or a newcomer intrigued by the allure of ultra distances, preparing for an ultra marathon requires careful planning, proper gear, and a well-thought-out training strategy. Here are the essentials to help you succeed in your ultra running journey.

Gear Essentials

  1. Footwear: Your shoes are the most critical piece of gear. Invest in a high-quality pair of trail running shoes that offer good grip, cushioning, and durability. Make sure they fit well and have room for swelling, which is common during long runs.
  2. Clothing: Choose moisture-wicking and breathable fabrics to keep you comfortable. Layering is key for varying weather conditions. A good waterproof jacket can be a lifesaver in wet or windy conditions.
  3. Hydration System: Staying hydrated is crucial. Options include hydration vests, handheld bottles, and waist packs. Choose a system that allows you to carry enough water and is comfortable over long distances.
  4. Nutrition: Energy gels, bars, and chews are convenient for maintaining energy levels. Some runners prefer whole foods like bananas, nuts, or sandwiches. Experiment during training to find what works best for you.
  5. Headlamp: For night runs or early starts, a reliable headlamp with extra batteries is essential. Ensure it is comfortable and provides adequate illumination.
  6. Navigation Tools: A GPS watch can help track your distance, pace, and location. In remote areas, a map and compass or a GPS device are vital for navigation.
  7. First Aid Kit: Basic supplies like band-aids, blister treatment, pain relievers, and anti-chafing cream can address minor issues before they become major problems.
  8. Poles: For hilly or mountainous ultras, trekking poles can help reduce strain on your legs and provide stability on technical terrain.

Nutrition and Hydration

Proper nutrition and hydration are critical to ultra running success. Your body needs a steady supply of energy and fluids to perform over long distances.

  1. Caloric Intake: I aim for 200-300 calories per hour from a mix of carbohydrates, proteins, and fats. This can include gels, sports drinks, bars, and whole foods (check with a nutritionist to understand the proper calories your body needs).
  2. Electrolytes: Replace lost electrolytes through sports drinks, electrolyte tablets, or salty snacks. Electrolyte imbalance can lead to cramping and fatigue.
  3. Hydration: Drink regularly, but avoid overhydration. A good rule of thumb is to drink to thirst and adjust based on weather conditions and sweat rate.

Training Tips

Training for an ultra marathon involves more than just increasing your mileage. Focus on building endurance, strength, and mental toughness.

  1. Gradual Mileage Increase: Slowly build your weekly mileage, increasing no more than 10% per week. Include one long run each week to simulate race conditions.
  2. Back-to-Back Long Runs: Running long distances on consecutive days helps build endurance and trains your body to recover quickly.
  3. Strength Training: Incorporate strength training exercises to improve muscle endurance and prevent injuries. Focus on core, legs, and upper body strength.
  4. Terrain Training: Train on similar terrain to your race. If your ultra includes hills, practice hill running. For technical trails, spend time on uneven surfaces.
  5. Mental Preparation: Ultra running is as much a mental challenge as it is a physical one. Practice mental strategies such as visualization, positive self-talk, and breaking the race into manageable segments.
  6. Recovery: Prioritize recovery with rest days, proper nutrition, stretching, and foam rolling. Listen to your body and adjust your training as needed to avoid overtraining.

Race Day Strategy

  1. Pacing: Start slow and conserve energy. It’s easy to get caught up in the excitement and go out too fast. Aim for a steady, sustainable pace.
  2. Nutrition and Hydration Plan: Stick to the plan you’ve practiced during training. Don’t try new foods or drinks on race day.
  3. Monitor Your Body: Pay attention to signs of fatigue, dehydration, or injury. Address issues early to prevent them from worsening.
  4. Stay Positive: Keep a positive mindset and stay focused on your goals. Ultra marathons are challenging, but a strong mental attitude can carry you through tough moments.

Conclusion

Ultra running is a demanding but incredibly rewarding sport. By preparing with the right gear, nutrition, training, and mental strategies, you can set yourself up for success. Embrace the journey, listen to your body, and enjoy the incredible experience of pushing your limits. Happy trails!

What I Eat the Week Leading Up to a Race: Fueling for Peak Performance

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As race day approaches, I like to focus on a balanced diet that ensures my body is fueled, energized, and ready to perform. Nutrition plays a vital role in optimizing endurance and strength, so my meals are designed to provide the right combination of carbohydrates, proteins, fats, and micronutrients. Plus, hydration is essential to keep muscles functioning and avoid fatigue. Here’s what a typical week looks like for me leading up to the big race.

Day 1-3: Building a Solid Foundation

At the start of the week, my priority is maintaining a well-balanced diet. I make sure to include complex carbohydrates for sustained energy, lean protein for muscle repair, and plenty of vegetables to get vital vitamins and minerals.

  • Breakfast: Overnight oats with fresh berries, chia seeds, and a drizzle of honey
  • Lunch: Quinoa with roasted vegetables, chickpeas, and a lemon-tahini dressing
  • Dinner: Crispy sesame tofu with sweet potatoes and steamed broccoli

During this time, I also make sure to snack on healthy options like mixed nuts, fruit, and hummus with whole-grain crackers. These choices keep my energy levels stable throughout the day and provide a good mix of nutrients.

Day 4-5: Upping the Carbs

Midweek, I begin to gradually increase my carbohydrate intake to store glycogen in my muscles. This doesn’t mean overeating but focusing more on carbs as my training intensity lightens up.

  • Breakfast: Whole-grain toast with avocado and a poached egg
  • Lunch: Baked sweet potato with stir-fried tofu and veggies
  • Dinner: Pasta with peas and cannellini beans in garlic and avocado oil

Staying hydrated is also crucial. I aim for at least 3 liters of water per day, adding an electrolyte drink during my lighter runs or recovery workouts.

Day 6: Carbo-Loading and Final Preparation

As I get closer to the race, my meals are heavily focused on carbohydrates to ensure I’ve got plenty of stored energy for race day. This is when I make sure to eat meals like one of my favorite pre-race dishes: smashed beans on sourdough toast.

Beans on Sourdough Toast Recipe

This dish is a perfect combination of carbs, protein, and fiber, making it a simple but satisfying meal before a race.

Ingredients:

  • 1 can of cannellini or navy beans (drained and rinsed)
  • 2 slices of sourdough bread
  • 1 garlic clove (minced)
  • 1 tablespoon avocado oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon crushed red pepper (optional)
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley (optional)
  • A splash of lemon juice

Instructions:

  1. Combine the beans, avocado oil, smoked paprika, crushed red pepper, salt, and pepper. Stir well and smash to your liking, allowing the flavors to meld (I like the texture of partially smashed beans, leaving some whole, but you could also blend to a hummus consistency).
  2. Toast the sourdough bread until golden.
  3. Spoon the beans over the toasted sourdough. Garnish with fresh parsley and a squeeze of lemon juice.
  4. Serve immediately, and enjoy!

Beans on toast is light enough not to weigh me down but hearty enough to provide a steady release of energy over several hours. The sourdough provides easily digestible carbohydrates, while the beans give me a boost of protein and fiber.

Day 7 (Race Day Eve): Keeping It Simple

The night before the race, I keep my meals simple and easy to digest. I avoid anything new or too rich that could upset my stomach. My goal is to feel light but fueled.

  • Dinner: A baked sweet potato with black beans
  • Evening snack: A banana or a handful of dried fruit

Hydration continues to be a top priority. I drink plenty of water throughout the day, sipping slowly to avoid bloating. I’ll also include a sports drink to ensure my electrolyte levels are balanced.

Hydration: The Key to Performance

Throughout this week, staying hydrated is as important as my food choices. Water keeps me energized, helps regulate my body temperature, and ensures that my muscles are functioning properly. In the days leading up to the race, I make sure to drink water consistently and use electrolyte supplements if I’ve been sweating heavily. On race day itself, I stick to small sips of water in the hours before the event to avoid feeling too full.

In summary, fueling for a race isn’t just about what you eat on race day—it’s about preparing your body in the week leading up to it. By focusing on a balanced diet, increasing carbohydrates, and maintaining proper hydration, I make sure I’m in peak condition to cross the finish line feeling strong and accomplished.

How to Be an Outstanding Crew Member for an Ultra Race

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Crewing for an ultra runner is no small feat. As the support team for an athlete tackling extreme distances, the role of a crew member is crucial to the runner’s success and safety. Whether the race spans fifty miles or over a hundred, through mountains, deserts, or forests, here’s a comprehensive guide to prepare you for the task.

Understand the Race and Your Runner

Know the Course: Familiarize yourself with the race course, aid stations, and the rules specific to the race. Understanding the terrain and potential weather conditions will help you anticipate the needs of your runner.

Understand Your Runner’s Plan: Before the race, sit down with your runner to discuss their race strategy, pacing, nutrition, and hydration plans. Know what they like to eat and drink, and at what intervals. Some runners prefer solids like sandwiches or fruits, while others might rely on liquids or gels. Also, learn about any medications they might need and how to administer them.

Packing and Preparation

Gear and Supplies: Pack essential items such as changes of clothes, shoes, socks, special foods, hydration packs, headlamps, batteries, and medical supplies. Organize these items so they are easily accessible. It helps to have a checklist prepared in advance to ensure nothing is forgotten.

Prepare for Yourself: Crewing can be a long and exhausting process, often in challenging conditions. Pack sufficient food, water, clothing, and shelter for yourself. Consider bringing a chair, books, or other forms of entertainment to help pass the time while you wait for your runner at checkpoints.

Communication and Flexibility

Establish Checkpoints: Determine where you will meet your runner along the course. Not all areas may be accessible, so plan accordingly and always have a backup meeting spot.

Stay Flexible: Ultra races are unpredictable. Weather, injuries, or unexpected physical issues can change the best-laid plans. Be ready to adapt quickly. Your runner might need more or less from you than anticipated.

Keep Spirits High: Your attitude can greatly affect your runner. Stay positive and encouraging, regardless of the situation. Sometimes, a few words of encouragement can make a significant difference.

During the Race

Effective Checkpoints: When your runner arrives, be efficient. Replenish their supplies, help them change if needed, and address any medical issues. This is also the time to listen to how they feel and make any necessary adjustments to your plans.

Monitor Health: Keep an eye on your runner’s physical and mental state. Look for signs of dehydration, salt imbalance, fatigue, or hypothermia. Knowing the symptoms of common issues like blisters or chafing can also help you provide quick solutions.

Respect the Runner’s Space: There will be moments when your runner might feel exhausted or frustrated. Offer support but give them space if they need it. They are under tremendous physical and mental stress, and understanding their needs is crucial.

Post-Race

Recovery: After the race, your runner will likely be exhausted and possibly dealing with injuries or soreness. Help them through the recovery process by ensuring they get food and hydration and assisting them in getting to a place where they can rest.

Celebrate and Reflect: Take time to celebrate the accomplishment with your runner, regardless of the outcome. Discuss what went well and what could be improved for next time.

Being a crew member is about more than just handing over food and gear. It’s about being a reliable, encouraging presence in a grueling challenge. With proper preparation and a positive attitude, you can make a significant difference in the experience and performance of your ultra runner.

Taking the First Step: Why Now is the Perfect Time to Start Running

Posted on by magnolias + fluff

Starting a new activity, especially one as physically demanding as running, can feel daunting. It’s easy to think of a million reasons not to lace up those sneakers: “I’m not a runner,” “I’m too busy,” or “I might get injured.” But what if you simply took that first step? Running is not just for athletes or the particularly fit; it’s accessible to everyone. Here’s why now is the perfect time to start running, and how to take that initial, transformative step.

1. Health Benefits Galore

Running is one of the most efficient ways to boost cardiovascular fitness, strengthen muscles, and improve mental health. It’s a potent stress reliever, mood enhancer, and has been shown to improve sleep. Regular running has also been known toRunning for Beginners reduce the risk of chronic illnesses such as heart disease, type 2 diabetes, and high blood pressure.

2. Minimal Gear Required

One of the beauties of running is its simplicity. You don’t need expensive equipment or a gym membership. A good pair of running shoes and comfortable clothing are all you need to get started. This minimalism makes running a uniquely accessible and flexible form of exercise.

3. Anytime, Anywhere

Whether you’re in a bustling city or a quiet suburb, chances are you can step out your door and start running. You can run at any time that fits your schedule. Morning, noon, or night, running offers the ultimate in flexibility. It can be a serene solo adventure or an engaging social activity with a running group.

4. Build at Your Own Pace

Starting slow is perfectly okay. Even a mix of walking and running can be highly effective. The key is to listen to your body and gradually increase your distance and pace as your fitness improves. There’s no rush and no one to compete against except yourself.

5. Digital Support

With a plethora of apps and online communities, new runners have more support than ever. From Couch to 5K programs to virtual races, technology offers motivation, tracking, and a sense of community. Apps can help you set goals, monitor progress, and even provide coaching tips.

6. The Runner’s High

Perhaps you’ve heard of the ‘runner’s high,’ that surge of endorphins post-run that leaves you feeling euphoric. It’s real, and it’s a feeling that many runners say fuels their passion for the sport. The emotional and psychological benefits of running are as compelling as the physical ones.

7. A Journey of Self-Discovery

Running is more than physical exercise; it’s a pathway to discovering more about yourself. It tests your limits, teaches you about your body’s cues, and even about your mental toughness. Each run can bring a new sense of accomplishment.

Starting Tips for New Runners

  • Start Small: Begin with short distances. Try running for just 10-15 minutes at a time.
  • Be Consistent: Aim to run regularly, even if it’s just a few times a week.
  • Warm-Up and Cool Down: Incorporate a warm-up and a cool-down into your routine to reduce injury risk.
  • Find Your Fit: Experiment with different routes and times of the day until you find what works best for you.

Running is an adventure, and every runner’s journey is unique. It offers a special blend of challenge and reward, solitude and camaraderie. If you’ve ever considered running, let this be your sign to start. Lace up, take a deep breath, and take that first step. The road is open, and it’s all yours.

Adapting and Fixing Your Own Problems

Posted on by magnolias + fluff

Life is a journey filled with both opportunities and challenges. Along the way, everyone encounters problems—some small, some seemingly insurmountable. However, how we approach and resolve these problems defines not just our success, but our growth as individuals. Adapting and fixing our own problems is an empowering process, fostering resilience, creativity, and self-awareness. In this blog post, we’ll explore how you can turn challenges into opportunities for personal development by learning to adapt and fix your own problems.

Understanding the Nature of Problems

Before diving into solutions, it’s essential to understand the nature of the problems you’re facing. Problems can be categorized into different types: immediate vs. long-term, simple vs. complex, internal vs. external. Recognizing the type of problem at hand is the first step toward addressing it effectively.

Immediate vs. Long-Term Problems

Immediate problems require quick solutions, while long-term problems may need a more strategic approach.

Simple vs. Complex Problems

Simple problems have straightforward solutions, while complex problems might involve multiple factors and require more in-depth analysis.

Internal vs. External Problems

Internal problems are within your control (e.g., personal habits or mindset), while external problems might be influenced by external factors (e.g., economic downturns, interpersonal conflicts).

By identifying what kind of problem you’re dealing with, you can tailor your approach and set realistic expectations for solving it.

The Art of Adaptation

Adapting to problems is a skill that involves flexibility, open-mindedness, and creativity. Here are some ways to cultivate adaptability:

  • Stay Open to Change: Understand that change is a natural part of life. Being open to change means you’re less likely to resist it and more likely to find a way to work with it.
  • Develop a Growth Mindset: Embrace challenges as opportunities to learn rather than threats to your comfort. A growth mindset enables you to see failure as a step toward improvement rather than a dead-end.
  • Learn from Others: Observe how others handle similar problems. Adaptation often involves borrowing ideas and strategies from those who’ve successfully navigated similar challenges.
  • Be Ready to Pivot: Sometimes, the best solution is to change direction entirely. Being adaptable means recognizing when your current path isn’t working and having the courage to pivot.

Fixing Your Own Problems: A Step-by-Step Approach

Once you’ve adapted to the situation, the next step is to take actionable steps to fix the problem. Here’s a practical approach to problem-solving:

  • Identify the Root Cause: Dig deep to understand the underlying causes of your problem. Often, what appears to be the problem is just a symptom of a deeper issue.
  • Brainstorm Solutions: Generate a list of possible solutions without judging them. The goal is to explore as many options as possible. Be creative and think outside the box.
  • Evaluate Your Options: Assess the pros and cons of each potential solution. Consider the feasibility, potential impact, and resources required for each option.
  • Take Action: Choose the best solution and act on it. Break the solution down into manageable steps and set a timeline for completion.
  • Reflect and Adjust: After implementing your solution, take time to reflect on the outcome. Did it solve the problem? What could have been done differently? Use this reflection to adjust your approach as needed.

The Benefits of Solving Your Own Problems

Taking charge of your problems offers numerous benefits beyond just resolving the issue at hand. Here are a few:

  • Empowerment: Solving your own problems gives you a sense of control and ownership over your life.
  • Confidence: Each problem solved builds your confidence in your ability to handle future challenges.
  • Skill Development: Problem-solving is a skill that gets stronger with practice. The more problems you solve, the better you become at it.
  • Resilience: Overcoming challenges makes you more resilient and better equipped to handle adversity in the future.

Conclusion

Problems are an inevitable part of life, but they are also powerful catalysts for personal growth. By learning to adapt and taking proactive steps to solve your own problems, you can turn obstacles into opportunities for development. Remember, the goal isn’t to live a problem-free life, but to become adept at navigating the challenges that come your way with resilience, creativity, and confidence.