Hacking your way to a faster finish - TransRockies Run 2013

Katy and I had a much more enjoyable time at the TransRockies Run this year as compared to last year.  There are several reasons for this which I will outline below.

First the comparison of our finish times for each of the six stages is below:

	2012	2013
Stage 1 – 20.8/2,500	3:55:58	3:30:45
Stage 2 – 13.4/3,200	3:25:14	3:07:05
Stage 3 – 24.3/2,700	5:50:34	4:27:19
Stage 4 – 14.2/2,800	3:30:11	2:53:31
Stage 5 – 23.6/4,100	5:47:42	4:47:00
Stage 6 – 21.9/5,200	6:11:19	4:41:36
TOTAL  118.2/20,500	28:41:01	23:27:19

Our times for each stage were much faster.  Despite this, we did not experience any muscle soreness during or following the race. For instance, last year we had trouble walking down stairs the day after finishing. This year we were able to run down the stairs without any quad pain.

2012 Results
2013 Results

TRAINING

In the three months leading up to the 2012 TransRockies, we logged a mere 429 miles with 66,300 feet of gain.  This comes out to approximately 33 miles per week.  During the same time period this year, we logged 398 miles with 70,700 feet of gain or 31 miles per week.  This is very low mileage compared to how most people train and did not vary much year to year. 

We augmented our low volume running with a whole body vibration plate.  This technology aids in leg strength and improves your hormonal profile and only requires a minimal time investment (5-15 minutes per session).  

DIET

We focused on becoming fat adapted over the past six or so months.  This entailed increasing our fat intake, while at the same time dramatically reducing our carb intake (50-100 grams per day depending on training).  Search for "nutritional ketosis" if you want to learn more about becoming fat adapted. 

We split a sprouted wheat bagel before each stage.  The bagel was basically a delivery device for the four tablespoons of butter (Kerrygold grass-fed) we consumed. This breakfast is 525 calories with 46g of fat and 25g of carbs. 

During each stage we consumed water and on one stage nothing else.  On the other five stages we consumed typically one or two gels. The gels we consumed are made by VFuel.  Each gel is 100 calories with 23g of carbs. We find VFuel to be really easy on the stomach and contain a more desirable list of ingredients than most other sports gels or drink powders on the market. 

Dinner was usually more carb focused than we typically eat.  I wanted to make sure we replenished our liver and muscle glycogen stores. 

Pulsed Electromagnetic Field (PEMF)

PEMF is a healing/cellular energy technology which was advanced by the Russians over the past 50 or so years.  This technology dramatically helps with daily recovery and increases cellular respiration and energy (MoreATP).  The net is that you can increase your performance while you sleep.

The PEMF system Katy and I have been using since February 2013 is the EarthPulse.  I am quite sure this was an important contributor to all of Katy's PRs this year (9 minutes and 5 minutes faster than her previous best times at the Boston Marathon and Big Sir Marathon, respectively).  We also used the EarthPulse each night during the TransRockies, which definitely helped  with recovery and allowed us to start each day with fresh legs. 

Dr. Pawluk has a great site if you want to learn more about PEMF.

HYPOXIC (Sleep high/Train low)

Katy suffered from altitude sickness during the first three stages of the TransRockies in 2012.  We decided to make use of an altitude tent prior to this year's race.  We settled on the Hypoxico Altitude system to help us acclimate to the high altitudes we would encounter during the week.

We started out sleeping at 4,500 feet and then slowly made our way up to 12,000 feet. The air at sea level contains approximately 20.9% oxygen.  The oxygen content drops to 13.2% when you reach 12,000 feet.  

The tent definitely helped prepare us for the race (8,000 feet to 12,500 feet).  Additionally, sleeping at altitude also benefits your performance (search for "live high train low").  The idea is that by sleeping high, your body works to normalize the oxygen carrying capacity of your blood at the higher altitude.  You then get to train at lower elevation, which allows you to take advantage of this extra oxygen potential. 

In my case, my Hematocrit (percentage of your blood that is made up of red blood cells, these being the oxygen carrying cells) increased from 41.9 to 45.9 after using the tent for two months. This is huge.  Think of this as a legal form of blood doping.

Hoka One One
Katy and I both wore inov-8 Roclite 285s during the 2012 TransRockies. We opted for Hoka One One Rapa-Nui/Kailua shoes for 2013.  The extra cushion/sock-absorption offered by the Hoka One Ones reduced the daily strain imposed on our leg muscles. The only downside was the lack of traction on certain sections of the race, most notably coming down off Hope Pass during day two of the race. 

SUMMARY

I am a firm believer in trying to achieve more with less effort. The above technologies/protocols definitely help me achieve this goal. Running 30 or so miles per week requires less of a time investment and is more consistent with a healthy lifestyle over the long haul. 

Cheers!