ORANGE MUD NEWS
The Emotional Side of Injury Recovery October 25 2016, 0 Comments
Two weeks ago I flew over my handlebars at 20 mph, landing superman style on the concrete bike path. It was a combination of bad timing and bad luck and 100% my fault. My bike miraculously is ok, save a few scuffs to my brakes and shifters. My bones are ok. I had some sweet road rash that’s fortunately all healed now, thanks to Tegaderm and Duoderm (this should be in every cyclist’s first aid kit). But my poor left shoulder… I have a 1 cm full thickness partial tear of my supraspinatus muscle of my rotator cuff. This means no bikes rides for a while (especially outside) and 8 weeks of no swimming. I’m a swimmer and this will be my longest time out of the water in 10 years. Oh, and I have a bunch of races scheduled.
The physical injury and healing process is one thing, but I find that the hardest part of being injured is the emotional healing. Like most athletes, I was going a bazillion miles per hour, with a full training and racing schedule and was met with very sudden literal and physical stop. Riding for 30 minutes on the trainer is presently a touch too much for my shoulder. No swimming. Thank goodness I can run. And like most athletes, I’m very Type A and need some sorts of schedule or plan or something. Which is hard, since I’m not sure if I can actually do my races that I have planned at the end of the summer. So here’s some tips on how to emotionally recover from a sudden stop forced by injury.
* Don’t play the “what if” game. You got injured. It happened. Now you need to accept it and move forward.
* Your “training plan” consists of healing. Take those supplements, do that PT, don’t overdo things, and sleep. It’s similar to recovery techniques you utilize for training, so instead of saying to yourself “I’m hurt and on the couch, my life suuucks” say “I’m actively recovering”. A little mental tweak, but it helps.
* Reach out to race directors well in advance of your race and see if you can make some changes. I’m fortunate that my races are all locally organized. I’ve swapped my early August Xterra from a tri to a duathlon (hopefully I can ride my MTB by then…..). I can switch my Buffalo Creek Xterra from a solo entry to a relay. And I can either downgrade my 106 Deg West from the 70.6 to the Olympic-distance race or defer to 2017. Be up front and honest about your situation and chances are, you’ll get some flexibility. But the key is to communicate your situation well in advance. If you email the RD a week prior to the event, chances are you’ll be stuck.
* Find something else to focus on while you heal. Fortunately for me, I’m a triathlon coach and I’m President of Altitude Multisport. So instead of working out, I’m leading workouts and coaching. If you don’t have something like that going on, plan a fun weekend getaway or focus
on a project that has been neglected for a while. In other words, find something that can take your time up since you won’t be training.
* Indulge in some retail therapy. I got some cute new running shorts, so I can coach Tuesday AMC Track Night in style.
* Spectate and volunteer at races. Several races in the Denver area offer discounts on future races to volunteers. This is a way to give back to your racing community, get out of the house, and get a sweet discount for a future race that you can do when you’re healed up.
* Try to have a sense of humor. I was joking to my husband that “Injured Erin = Fun Erin”, only in that I have time now to go and drink beer and do fun things since I’m not swimbikerunning in my free time. Thank goodness I can still do beer curls with my good arm. But seriously, planning some fun, non-athletic things with people that you like to hang out with is a very good thing to do.
* Finally, be very forgiving of yourself. Forgiving of the dumb thing you did get injured. Forgiving of being in pain. Forgiving of the time it takes to heal. The easier you are on yourself, the better your recovery will be.
Erin Trailread more
Covered In Mud - Heartland Running Podcast October 20 2016, 0 Comments
The Heartland Running Podcast is the go to source for all things running in the midwest!
Hosts Stephen Lee and Andy Cloud share their musings on the latest gear and nutrition trends in running while exposing the secret that is the running scene in the midwest.
Recently our founder and CEO, Josh Sprague was interviewed on the podcast to discuss how Orange Mud came to be and where the future of running hydration is heading! Give it a listen and let us know what you think!
Company Spotlight October 19 2016, 0 Comments
Active Gear Review writes some great articles on all sorts of endurance sports, but they like to focus on the personal side of business too. In this case, a profile of our CEO, Josh Sprague, and how Orange Mud got started. Check it out here! Linkread more
Now, I get it! October 10 2016, 0 Comments
Guest Post by: Katara Hause
Now, I get it!
Why does he do it? How can he do it? He’s running how far? All at one time? You mean people really do that? And it’s for FUN? Is he crazy?
These are just some of the questions we get repeatedly asked when my husband or I mention one of his upcoming ultra marathons. My pat answers are usually, “I have no idea,” “He loves it and lives for it,” “50K, 50 miles, 100K or 100 miles,” “Yes, all at one time, without stopping,” Yes, yes they do,” and “Yes, yes he is!”
That last answer, which usually garners a laugh, isn’t as clear as it used to be. Before this past weekend and our experiences at the Barkley Fall Classic, it was much easier for me to dismiss my husband’s desire to be part of this tribe, as crazy, fanatical, and even manic.
But now, I think I get it. Let’s get one thing straight, I will NEVER understand the willingness to push my body to its absolute limits just for the sake of seeing what will happen; any voluntary activity that causes me to vomit, go potty in the woods, get stung by a swarm of yellow jackets, overheat, or literally tear my skin from the bone will NOT be on my to-do list! With that being said, I almost felt like the actual running of this race was secondary to the camaraderie, compassion, and celebration of the human spirit.
The difficulty of this course and the obstacles it presents (both planned and unplanned) completely levels the playing field. No singular athlete had a competitive advantage over the other. Age, experience, fitness level…none of that mattered. Determination, heart, and sheer will to continue moving forward were the difference makers.
Obviously, I didn’t run this race. And, truth be told, I didn’t even get to participate in as many check points and aid stations as usual, due to the structure of the race and complexity of the terrain. But ultimately, that didn’t make a bit of difference. What I observed during that weekend changed me. It changed my opinion of the running community and allowed me to see all the gifts and wonders of this sport through an open, unfiltered lens.
Competitors became friends. Strangers shared supplies. Secrets and helpful tips were revealed openly. Egos were destroyed as souls were bared. Favorites faltered. Underdogs triumphed. Dreams were both crushed and realized. Hands were held. Hugs were doled out. Minutes, sometimes hours, were counted in joint anticipation.
The humanity I witnessed first-hand last weekend is only a fraction of that which the participants beheld. The kindness, generosity, and humility on display by this community was both astonishing and incredibly refreshing. And this is why he runs.
Though it may have started out as a solitary, self-betterment hobby; a way to stay sane amidst the madness and unpredictability of our daily existence, running has grown into a purposeful, community-driven, life-affirming renewal of all the things that are good and right in the world. His involvement allows him to see himself and others as their most basic, vulnerable selves; and at that core lies the way were meant to be: civilized, respectful, considerate, honorable, modest, and helpful; finding happiness through the success of others, building up instead of tearing down, learning from shared experiences.
What began as a distraction from the everyday toils and tribulations has become a necessary reminder that at the crux of our existence is goodness and a truth that only those brave enough to search for will ever find. There is a light borne of this knowledge and I saw it shining in the eyes of everyone I encountered last weekend; whether they were triumphantly crossing the finish line or already planning to avenge their disappointment, whether they were running the course or watching from the sidelines, whether they were nursing injuries or just bruised egos. The light was bright and powerful and all-encompassing.
This is why he runs. His faith in humanity is restored. And so is mine.
The medal that is mettle. September 07 2016, 0 Comments
When I was an asthmatic youth in Asia, my parents would send me and my sibling to a survival camp founded two centuries ago by educator Kurt Hahn, who I think had a disability. He is quoted saying to a boy who thought certain standards were beyond his reach: “Your disability is your opportunity.”
It takes courage to do the best with what one has in a world where apprenticeships and promotions can be guarded jealously for “club members only”; it takes courage to retain the vision of possibility.
In the face of “disability”, at a time of greater-than-usual uncertainty, I started to run again. Luckily, I knew the benefits of (even slow-poke) physical activity from once upon a time. The survival camp founder explained its benefits in terms of Conrad’s Lord Jim: youths need to experience events which “reveal the inner worth of the man; the edge of his temper; the fibre of his stuff; the quality of his resistance; the secret truth of his pretenses, not only of himself, but to others.”
If, despite what seems to be trying to constrict us, we are getting out there to sweat it out, I think we are showing “what we’re made of”. If we’d doubted ourselves, now we can tally up one more victory.
Socrates said there’s nothing to be lost and everything to be gained through physical activity – including better memory, mood, mental health. There’s a funny part in Xenophon’s Memorabilia where he’s asked whether he fears the distance of walking to Olympia. He says: “Why do you fear the distance? When you are at home, don't you spend most of the day in walking about? On your way there you will take a walk before lunch, and another before dinner, and then take a rest. Don't you know that if you put together the walks you take in five or six days, you can easily cover the distance from Athens to Olympia?”
Though I may be no Olympian, I am grateful for the opportunity to run. Where all doors appear closed, one remains open. The one leading to inner worth, which is our ability to cope, our resilience. It becomes our mettle – the door revealing our resilience like a medal for all to see. An aphorism advises: “It ain’t what they call you, it’s what you answer to.”
The call of the wild! So much bigger than petty circumstance. And on that trek, I carry my Orange Mud hydration gear, because one of the basic rules of survival is the importance of staving off dehydration.
Guest post by GG, from Serbia. Thanks Greta!read more
CTRL ALT DEL September 06 2016, 0 Comments
I feel sometimes like circumstance is trying to control me, trying to put me in a box with other people’s labels. It’s at moments like that when I CTRL ALT DEL to escape – and regain my own control on a run. “…we know not what the day will bring, what course after nightfall/ destiny has written that we must run to the end.” – Pindar
We could riff off Pindar, whose enviable job it was to celebrate athletic achievement, and say: “We will run to the end/ attended by horizons/ the pulsing heart and legs/ extend to.” Yesterday, I noticed an elderly man with his terrier in the wicker basket of his bicycle; kaleidoscopic shadows cast by trees; the wind raising bits of river up into aquatic stars. Afterwards, I could hardly remember what had been troubling me.
I would run sometimes after my shifts as a newspaper editor, at around 4 a.m. in Asia. I’d follow the road that steeply wound round the mountain to the peak, this effort rewarded by the bustling city-by-day now translated into a quiet and distant sea of fairy lights beneath my feet. I felt like an ancient Greek victor standing on the mane of something slain. Running around that peak, I enjoyed every angle of that victory, all of the worry of life deleted in the action of accomplishment.
But those victories can be so quickly washed away by the toughness of circumstance. Life happens, obstacles are thrown our way and we fumble. We lose the control that we had gained. Pindar knows it! “A man can learn, and yet see darkly; blow one way, then another, walking ever on uncertain feet, his mind unfinished”. Learning seems hard enough and in addition to that, Pindar prescribes resolve. But we know this from running. It resets us to be prepared for more to come.
Today, we don’t have poets like Pindar to laud us, but we do have our gear that gains war wounds the more mileage we put it through.
The great thing about having aesthetic running gear is that it doesn’t need to be hidden in a closet. As I sit and work for hours on end at my desk, doubting or overestimating what I can do, I love being able to look at, say, my Orange Mud bottle. It reminds me that if I can’t today, I have been capable before of rebooting in order to CTRL my life again.
The wear on the gear is a reminder of all I’ve escaped – all the challenges that I’ve managed and controlled. I remember by looking at it that if I just take a few steps, I will get closer to a larger end. “The end shines through in the testing of actions where excellence is shown”– Pindar.
Guest post by GG, from Serbia. Thanks Greta!read more
Horizons September 02 2016, 0 Comments
“Some sprint to snatch the prize, My goal’s the far horizon”–Michael Franks. Probably because I am not fast, I love that line from a Michael Franks song – but I also like it because I think it is true about training. We have to be in it for something more, because sometimes training is like eating dirt.
Franks’ song reminds me of a Tagore poem in which the poet describes people coming home burdened with goods, whereas he has left his belongings behind him and is hunting for the golden stag: “I run across hills and dales, I wander through nameless lands, because I am hunting for the golden stag.” The poem is similar to the song because both have to do with being called to what begins as being out of sight and elusive.
I began running far distances in high school, in order to escape from the confinements of boarding school life. It was still, if barely, the 80’s and there were no nifty hydration packs for amateur runners. That meant I went with no water and ran as far as I could, then would make my way back by focusing on reaching the furthest telegraph post I could put in my vision. After chasing telegraph post after telegraph post, I would finally return, having found as much of the golden stag that I could for one day.
Only by running longer distances do I feel that I begin to put whatever ails me into perspective. I love how on most runs I begin in the middle of the city and at one point find myself across the river from it, and it has shrunk smaller than Lego pieces. As I run on, the city just disappears, altogether. By running, I am literally putting distance, powered by my own legs, between me and whatever is troubling me. I wouldn’t zealously say that running solves all problems: part of the “problem” is that the run needs to be practiced most days anew precisely because some problems are too elusive. In fact, I feel like I am still working things out: some of life’s larger questions seem to require much larger increments of distance and time to be viewed, but at least I am “on my way”. Having to renew the task almost daily is not defeating, it kind of makes sense. Each day is new, so it’s understandable that each day, the problems require new responses. Running might not dull the pain, but it gives a possible answer to it, every day
“You may smile, my friends, but I pursue the vision that eludes me.”– Tagore, “Golden Stag”
The equipment we bring on as we take on more and more miles comes to seem like a more and more coveted medal, commemorating our pursuit of the horizon. My first medal was “earning” my first handheld from Orange Mud early this year. I write “earning” because I had successfully put in the mileage to actually need one. At first, it only held water. But now, as I learn to reach farther horizons on less, it sometimes holds electrolytes and nutrition in its pocket.
Guest post by GG, from Serbia. Thanks Greta!read more
DIY September 01 2016, 0 Comments
The title of this blog series is a nod to both the Long, Slow Distance (LSD) of some training, but also to the fact that for many of us, running is to a certain degree a do-it-yourself (i.e. individual) endeavor: from selecting the right running shoe, to determining nutrition.
I like to think that I can figure out how to run efficiently by learning to listen to myself, as opposed to only copying what someone in a video does. Sometimes, first checking there are no obstructions, I close my eyes when I run to pay attention to balance and breathing. I find running to be an enlightening activity, like yoga is for so many. Yoga helped cure me of asthma in the 80’s, but I feel running to be close to the core of who I am. It’s up to us to figure out what works for a power of one to “get it done”.
Life can be viewed as a do-it-yourself endeavor, despite all of the modernizing sophistry of paving roads smooth and talk of reaching “tomorrow’s world” – though I sometimes think that I am missing out on the magic formula to reach that world. It seems like there’s a divide between the smooth roads and promises of tomorrow and my actual lived experience, which is bumpy. In fact I’d add that one of the most useful things I’ve learned is to take life one day at a time, and try to avoid plans for days that have yet to arrive.
Runners are forced to accept rough surfaces and uncertainties, whether because of injury, training plans that don’t deliver, general idiosyncrasies, or etc. I think that runners are also aware that what works for one person doesn’t work for another – like in the example of how some prefer the Orange Mud HydraQuiver Double Barrel without the Vest Pack. Another example could be how different training techniques work for different people.
I was so impressed when I read in What I Talk About When I Talk About Running, Murakami writes that he never warms up. I was in awe at his courage for admitting something that goes against the credo in all the running magazines: of warming up before AND after exercise. I also felt vindicated because I’ve found that when I run about 60mi/week, I am better off stretching before and not after a run. I use the dynamic stretches from Marathon Nation’s “15 Minutes a Day to Stop Getting Injured and Start Getting Loose”.After my runs, I usually take a walk around the block, but rarely do anything more, because I’ve found post-run stiffness goes away and flexibility returns faster when I leave my body alone.
The great thing about distance running is that it brings us face-to-face with ourselves. But any sensitive soul knows that already. In fact, the cryptic message above the ‘entrance’ at the Temple of Delphi in ancient Greece cautions: gnothi seauton – know thyself. And know ourselves, we will need to, like when we learn to crack jokes with ourselves when the going gets tough: remembering to remember what will help when we are too tired to think.
There are so many ways we do-it-ourselves as we get distance done. But if you are looking for practical hydration advice for early miles, I can recommend giving the Orange Mud Handheld a try, even if you think it is too hard to carry water that way. I myself doubted that I’d manage but I did, and even came to love it. In fact, I find it so easy to carry that I sometimes bring it to work – where Orange Mud works for me.
Guest post by GG, from Serbia. Thanks Greta!read more
Distance August 30 2016, 0 Comments
Gaining distance is easier when it’s looked into. At least that’s what I tell myself as I try to keep my head up after mile 20 on some days. As if by seeing the distance, I can get there. It’s funny how so much of what we tell ourselves as we run or train hard can sound like philosophy. Take this line from the novel ThePower of One that I am sure came out of doing drills: “The mind is the athlete, the body is simply the means it uses to run faster or longer, jump higher, shoot straighter….”
Covering distance is one of the reasons I have run in certain periods in my life, but I did not know that distance running was a genre until I began researching handheld water bottles when I wanted to buy one. I currently live in Eastern Europe, away from the superfluity of product displays. I didn’t like what came up on Amazon so went off-road in my search and discovered ultra blogs. I learned of landscapes I’d never known I could even imagine running over – and also, Orange Mud.
The name Orange Mud brings to my mind Grand Canyon oranges and all its expanses, exactly the kind of mythical terrain I dream of running across one day. Orange Mud gear itself began as an athlete’s vision and is conscientiously made.To have the gear is to be part of a dream.
And why not focus on great visions? They help, though it’s true they have to be fought for. And even if they aren’t attained in their entirety, by chasing after them just like “chasing trees” down the road when a run seems like it’s gone on way too long, it makes philosophers out of us. Once I was an asthmatic child. Now I run 60 miles a week and have a little story to tell about my first handheld. The concept of what’s “too far away” begins to change with consistent training.
Maybe the protagonist in The Power of One says it best: “The power of one is above all things the power to believe in yourself, often well beyond any latent ability you may have previously demonstrated.”
Guest post by GG, from Serbia. Thanks Greta!read more
Ultra Bond August 18 2016, 2 Comments
By Randy Zuniga
Mile 40, bent over with cramps, half way through an eight mile climb. “Gel? Bar? What do you need?” I looked past my legs behind me and saw the upside down view of a thigh pinned bib. The cramps passed and I stood back up. “I’m hurtin’.” I moved off the single track to let the Runner pass. “Come with me. We’ll go together. What’s your name?”
This is what you find in the Ultrarunning community. A group of people who root for each other while competing against one another during a race or even out on a training run. And when these people aren’t running in the races they’re volunteering at them in the aid stations and on the trail.
SURF (San Diego Ultra Running Friends) is a group in San Diego that completely supports their local races and the runners who compete in them. Yesterday there was a training run for The Cuyamaca 100K. SURF had an 18 mile training run along the course and finished with a picnic with a great spread of food provided by the organization. The elites ran with the middle of the packers and the middle of the packers with the back of the packers. One runner referred to it as the “accordion effect.” The elites would take off then stop and wait -- the rest of the group would follow. Everyone would spread out then come together… Spread out then come together… All the while encouraging one another, giving and receiving advice, and exchanging gear tips.
I’m not running the Cuyamaca 100K this fall. I have my sights set on another race the weekend before. But, I want to give back to the community that I feel I have gotten so much from. I told the Race Director that I wanted to volunteer for his race and with a smirk he responded… “I’m going to give you all of the shittiest jobs.” And I knew at that point we were buddies.
Last year I ran the 100K with my brother -- at mile 56, he could barely bend over and tie his shoes. He had small rocks that had worked their way into his shoes between his toes. The aid station crew sat him down, took off his shoes, and cleaned his greasy feet with their bare hands without even flinching! They threw his shoes back on and sent him on his way.
At an aid station during a different race, my wife lost her wallet. The aid station manager knowing it was probably someone’s involved in the race -- called the bank on the debit card -- within an hour my wife got a phone call from her bank, was told where she could pick up her wallet, and had it back in her hands.
Ultrarunners are good honest people who bond together for the love of the trails and friendships that are born on them. People who pick you up when you’re in a dark place with miles of trail left in front of you and vice versa. People who clean the crud off of your sweaty feet and people who just want to help you succeed while even trying to give a wallet back to your loved one. Overall, just an amazing group of people… Actually, not just people, but friends. Friends who can run incredible long distances.
That runner who came up behind me on that 8 mile climb while I was wrecked with cramps ended up finishing that race. I was unable to “right the ship”. I didn’t know him, but when I found out he finished I couldn’t help but smile to myself.read more
Mishaps From a Newbie Trail Runner: What Not To Do August 17 2016, 1 Comment
You always read articles about tips to make you better at something. Well, I don't have enough trail running experience (only about a year), to give you that but I can tell you some tips, (some comical) on what not to do when setting out on your next trail run if you, too, are in the beginner boat!
1. Don't wear road shoes! Don't say I didn't warn you. Been there done that. Here's what happens.
On the descent I went down and I wasn't injured in the fall so it is comical now to look back on! There is a reason trail shoes exist. The terrain is different than the road and you need to be equipped for it.
2. Don't pick an unmarked trail- you will get lost and the Blair Witch Project will start to haunt you. I may be aging myself but I've been lost my fair share of times and at dusk I seriously get the heebie-jeebies and start thinking about this movie from the late 90s. In it, two filmmakers disappeared while hiking and their film footage is discovered a year later. I don't want my Gopro footage to be the last remembrance of me so I stick to marked trails these days... hey, it could happen.
3. Don't shuffle -you will fall. Pick your feet up. There are lots of obstacles on the trails and after you trip over something, like a root, you'll remember this one.
4. Don't run your road pace - you will sputter out. The trail is not the place for ego or pride. Check it at the trail start. Your main concern is your safety, not your speed. Your pace will be dramatically slower than on the road. The scenery will also be worth looking at, so don't speed past it. The first time you do try to run your road pace will be your last.
5. Don't run empty handed - you will die. Joking, but a vest, pack or belt of some sort to carry hydration and fuel is a good idea. This is where no matter how short of a trail run or hike you think you are going on, you may end up doing #2 and get lost, so you would be wise to be stocked up on water and fuel. I like to carry my Orange Mud Hydraquiver Vest Pack 1. I can fill the pockets up with fuel, chapstick, my phone, my Gopro, additional water if necessary, my keys, and even fit a change of clothes.
6. Don't wear headphones - then you can't hear the snakes and bears, just kidding, I meant then you can’t hear nature's beauty, of course! Truthfully, it’s a safety concern. Not wise to wear them. Save them for the road.
7. Don't look up while running - I don't think I need to explain. You’ll faceplant.
8. Don't be afraid to walk - with steep inclines, declines and different terrains, it's okay to walk. It's a trail! Enjoy it.
9. Don't forget your phone - for Uber. Joking! In case of emergency and for pics of course (an action camera is great, too)!
I'm guilty of all of these "don'ts" so I feel like I've excelled at not excelling at trail running. I'm hoping my bad experience can help you avoid making some of the same. I plan to keep at it and continue to learn as I go! Do you have any "don'ts" to add to my list? Would love to hear from you!
Jess Runs Blessed
Want a chance to win a free pack? Here's how! August 17 2016, 2 Comments
We love our new Endurance Pack. It's super light, breathable, great for ride and run, has quick access pockets, and fits almost anyone. You know what we also love? You're pretty face telling us why you love running or riding. So if you want a chance to win a free pack, follow the steps below and if you're video is chosen by the end of August you'll get a brand spankin new one!
Here are the steps.
- Sign up for our newsletter
- Post a video to Facebook/Twitter/IG, any of them, or all of them is good, telling us why you love riding or running.
- Tag #WINSOMEMUD in your post, and tag some friends too! Sharing is caring right?
- Follow us on IG/Twitter/FB!
- 1st place prize = Endurance Pack
- 2nd place prize = Transition Wrap
- 3rd place prize = Hat of your choice from orangemud.com
Best Core Stabilization Exercises For Runners July 26 2016, 0 Comments
Author Bio: Andrew is the founder and CEO at Aim Workout.
As a passionate fitness professional and triathlete, there is no adventure he won’t embark on. From mountain biking, deep sea diving, rock climbing and cycling to boxing and mixed martial arts, Andrew has a penchant for the wild and extreme.
Runners do not need to perform major strength training exercises several times a week to be able to run longer or faster. It makes no sense for them to be bench pressing or doing lat pulldowns, bicep curls, shoulder presses or any other strength and bodybuilding exercises because they have no carry over or effect on running form or endurance whatsoever. However, runners, irrespective of their speciality, whether it be marathons or shorter events, can benefit immensely from strengthening their core muscles and working on their balance.
Here is a list of a few core stability and performance enhancing exercises that will improve your endurance and stability so you run longer and harder with minimal risk of injury or fatigue.
The following exercises will improve lumbo-pelvic stability (or core), thus optimizing abdominal integrity, efficiency of movement and adequate absorption of ground impact forces. For the best results, one should perform the exercises 3-4 times a week and progress gradually as strength and balance builds from 1-2 sets of 15 reps to 3-4 sets of 15-20 reps for each exercise.
- Clam Shells
Clam shells activate and strengthen the gluteus medius and minimus muscles. The gluteus medius is a “hip abductor that moves the leg out to the side and plays a major role in controlling the sideways tilting of the pelvis” (https://runnersconnect.net/running-training-articles/hip-strengthening-for-runners/). Strong glutes help improve athletic performance, injury prevention and help maintain weight among other benefits.
To perform clam shells, first lie down on a mat and get comfortable by lying on your side. Extend and place one arm under your head and keep the other on your side. Make sure that your torso, hips and extended arm are aligned in a straight line and that your back is neutral.
Now, with one leg on the ground lift your knee upwards and outwards. Remember to keep your hips stable and avoid any hip movement during the exercise. SImply lift the knee as far as is comfortable and return it to its normal position. Start with 2 sets of 10 reps on each side and move onto 3 sets of 15 reps over time.
- Hip Raises
Hip raises although simple are an extremely effective exercise that engage the entire stabilization, activating the transverse abdominus, glutes as well as the hamstrings.
For starters, tuck the hips and engage your transverse abdominus. This will allow you to lift your spine off the floor safely while maintaining a neutral spine position. Next use your glutes to raise your hips. This is important because unless you use your glutes, you won’t successfully activate the areas that are responsible for optimal running stability. Using your lower back instead of your glutes will only inhibit proper movement and limit progress with the exercise.
Once you reach top of the movement, squeeze your glutes and hold for 5-10 secs before lowering your body back to the ground. Do not drop your butt on the floor, but rather lower it gradually.
Start with 2 sets of 10 and progress to 3 sets of 15 reps.
- Runner Pulls
Standing runner pulls are a great exercise for improving core stability that mimics actual running form. By slowing down the movement and focusing on balance and core strength, one becomes aware of the mechanics of their running form as well as of the all the muscles involved in making the movement happen.
Although it’s possible to perform this exercise with a stretch cord, you’re better if you have access to a home gym with a high and low pulley system.
Stand tall with your weight on midfoot some distance from the pulley and grasp the pulley handle with your left hand. Now raise the left knee and balance on the opposite leg. Lean forward until your torso is close to parallel with the floor then pull and bring your knee back to the starting position while simultaneously twisting your torso toward your opposite leg.
Work your way up to 3 sets of 10-15 reps.
The plank is perhaps the all round best exercise for enhancing strength and stability in the entire lumbo-pelvic region. However, unless performed with proper technique and the prerequisite gradual progression, it could do more harm than good.
Most people end up using either extending their lower back to far to compensate for their lack of core stability or kick their butt up in the air and transfer weight to their shoulders and arms to avoid engaging their core because of the burn they feel. Well, folks it’s all about the burn. But, for starters you should work on form and engaging the right muscles.
To successfully perform the plank, you need to activate the transverse abdomimus and the core. You do this by maintaining a straight line from your head to your legs and squeezing your glutes (pretend you holding a card with your butt cheeks). You need to using the same muscles you feel when you’re laughing like a maniac.
Start by holding the plank for intervals of 10-20 secs and work up to 1-2 mins.
- Side Plank Knee to Chest
The Side Plank Knee to Chest is another great performance enhancing exercise for runners. However, you do need good core strength before you attempt this. Begin in a side plank and rest your shins on a balance ball. You’ll need to balance on one arm and your shins during the length of the exercise, so make sure you have good strength to be able to do this.
Drive you knee upwards towards your chest, while moving the same arm backwards as in proper running motion. The motion recruits the core, scapular stabilizers and muscles down the leg.
Perform 10-12 reps for 2 sets on either side and work your static holds up to 45secs-1m.read more
Why is my Treadmill Pace so Wonky!? July 22 2016, 0 Comments
Whether it is focused speed work, hill repeats, or a break from the elements, there are times when we break away from the great outdoors and hit the treadmill for some of our training.
How many times have you gotten on the treadmill and noticed how much different the treadmill pace was to your Garmin, Suunto, etc. watch? This is actually where technology has gotten the best of me! I have come obsessed with looking at data from my runs and studying the rise and fall in my heartrate, my pace over different terrains and temperatures, or making sure that I continue to maintain a consistent cadence even on my climbs. If you are like me, much of that seems to go out the window as soon as I step on the treadmill. While much of the running dynamics captured are still very consistent whether I am running on the treadmill, road, or trail, there is one measurement that causes me great pain; The pace!
It never fails, when I hit the treadmill my pace is typically FAR off from what the treadmill says I should be running. The treadmill may say a 9:00 min/mi but when I look at my Garmin it says 7:00 min/mi. For the longest time I just attributed this to my cadence thinking that I was just naturally running faster than the treadmill and it was ok.
Today on the treadmill I discovered something fascinating! Keep in mind I have googled this problem several times and I never really find a valid answer. The typical answer is they won’t match, the treadmill may not be calibrated, or some other random reason on why there is a difference. The end-state is the same. Many people seem to have just accepted this! Well, I may be able to offer you some information that can change that!
Without getting into the technical details, most of the fitness watches measure your “indoor” pace based on the accelerometer that exists in the watch and/or heartrate monitor! (If you are one of those that uses a footpod, this will not apply to you as your times are already pretty close!). Many of the watches “learn” your running dynamics over time and then use this same information to calculate your indoor pace when there is no GPS signal available or when you are running on a treadmill! This is actually where I have discovered what has been impacting “my” pace on the treadmill!
When I am running outside, I carry a handheld on the majority of my runs and I carry this handheld in the same hand that I wear a watch. On a treadmill though my hand is empty as I put my bottle in the beer / Pringles holder. While it may have been obvious to most people, I never took into account the difference that carrying a handheld had on my running dynamics. In the case of my hill repeats on the treadmill, that difference was approximately a 1:00 min/mi difference! At one point during my run today I grabbed my bottle for a drink and held onto it. When I glanced at my watch this time I was amazed; the pace between my watch and the treadmill was only off by 5 sec!
For the duration of my workout I continued to experiment and came up with a couple solutions to increase your pace accuracy on the treadmill if you are also one that runs with a handheld;
1) Begin carrying your handheld in the opposite hand (non-watch hand) while running outside; This approach will then recalibrate your watch so running on the treadmill without the handheld will be more accurate.
2) Run on the treadmill just as you do outside. If you carry a handheld, carry that handheld on the treadmill. This will ensure that your range of motion while running is in sync whether you are running inside or outside.
So if you are like me and have been plagued with this treadmill pace accuracy issue, hopefully this shed some light on what I have experienced!
Miles and smiles!read more
#TrainWithOrangeMud Update – Mallory Billings-Litke July 18 2016, 0 Comments
It's been just a few weeks since I officially became an ultra-marathoner! I ran the Pineland Farms 50k in Maine over Memorial Day Weekend and it was amazing! I feel like I completely lucked out the entire weekend. On the day before the race, it was 90 degrees and sunny. I was dripping in sweat just setting up the tent at the campground down the street. Packet pick-up was a breeze and everyone was in a great mood. For lunch I had pasta and for dinner I met up with some new friends for dinner of grilled cheese and french fries. That night I slept great and I felt refreshed when I woke up. I struggled to eat breakfast because I was nervous about the race and I had my typical pre-race jitters. I had my Tailwind nutrition all packed in my Orange Mud bottles and I was off. I used my HydraQuiver Double Barrel Hydration Pack for the race and was able to carry my music, extra nutrition, inhaler and phone. I wore it with my Orange Mud singlet and didn't experience ANY chafing with the pack. The gun went off and I took off at lightning speed. Okay, that part isn't true but I did start running. My plan was to run the downhills and flats and walk the uphills, and to eat some food at each aid station. My plan worked marvelously and at each aid station I had Swedish Fish, potato chips and Mountain Dew. It was the magical elixir. All of the volunteers were friendly, the other racers were funny. The temperature was at a perfect 60 degrees and overcast; ideal running weather. As I was coming to the cross-section of the first loop, I saw my wife cheering for me, which really gave me a boost. She ran with me for a couple hundred yards and then helped me figure out what I needed from my drop bag. When I came back through, I changed my socks and kept moving along. I was feeling great and ready to finish this thing! I finished the first loop and was onto the second one. My playlist was rockin' and I was moving along easily. With just over 5 miles left, my wife joined me and was surprised at how comfortably I was moving. I passed over a dozen people in the last couple of miles. My wife positioned herself to get a great video of me crossing the finish line. I crossed the line with my arms pumping above my head and a huge smile plastered on my face. I felt incredibly accomplished and proud of myself. I gathered my cowbell "medal", water bottle and Darn Tough socks as my finisher's swag. I sat down for some food and some beers and enjoyed the afternoon. Headed back to the campground for a shower and then into town for dinner. At dinner, I could barely stay awake, even laying down on the booth at one point. We made it back to the campsite and I fell asleep pretty early. We woke to rain and scurried out of town. On the way home all I could think about was that I never hit any low points during the race and honestly felt good the entire time. I guess my strong, consistent, training really paid off. It was an amazing first ultra experience and I would recommend this race to anyone.
Fast forward to this week. I started my 50 mile training. I hired the same coach as I had for my 50k training because I had such great luck and support from him. I'm a few days in and feeling motivated. This will be an exciting journey and you can follow it on my Instagram account @RunYoginiRunread more
How to Keep Your Skin Healthy While Exercising July 15 2016, 0 Comments
How to Keep Your Skin Healthy While Exercising
As much as we love the warmth and relaxation of summertime, those few months still come with a few downsides. The heat can make even the toughest athlete want to climb inside the freezer rather than go out and exercise. For those brave enough to stick to their daily fitness routines, the UV rays and constant sweat can cause some serious skin problems. Runners are adept at taking care of the inside of their bodies, but what about the outside? Here are some musts for summer skin fitness.
Use Moisturizer with SPF
Hydrate. Wear sunscreen. These are our summer mantras, and should be all year round. But sunscreen has a habit of dripping into your eyes when you sweat, and the heavy oil ends up feeling a little gross. Instead of trying to remember to smear it on just before leaving, make sun protection a part of your daily hygiene routine. Get a light facial moisturizer with SPF and a heavier one for the rest of your body. If you install this routine between brushing your teeth and flossing, you’re not likely to forget again.
Mix heat, dirt, sweat, and sunscreen and you get clogged pores. To avoid this, wash your face with warm water pre-workout to wipe off bacteria or makeup, and wash again when you’re done. Since you don’t always have the luxury of taking a shower or waiting around for a gym sink to start pumping out warm water, stock your gym bag with disposable cleansing cloths or Quick Fix Spray made for athletes. Make sure to get a shower scrubber with a long handle so that you don’t miss your middle or upper back when you do get a chance to rinse off.
Go Easy on the Hair Products
A rich, scented conditioner feels wonderful on your hair. But when sweat makes it leech down your face, neck, and back, it can cause a breakout that feels anything but luxuriant. Take it easy on the hair primping routine, or choose all-natural products without heavy fragrances.
Wear the Right Fabric
Wear a moisture-wicking fabric like a cotton/nylon blend. While tight-fitting clothes seem like less fabric, loose items will help your skin breathe better. The more you air out, the less sweat will be trapped on your skin.
Treat Yourself to a Home Spa Day
Even with frequent maintenance and good habits, there are days when our skin just needs to heal. If you’ve gotten a little sunburned lately, stay inside and lather yourself in aloe vera. If you’ve been hitting the trail hard, exfoliate your feet and treat any blisters. Make a healing face mask out of Indian clay and water to cleanse your pores. There’s no rulebook that says you have to exercise every day, so give yourself a little time off to get fully well before going back at it.
Do a Proper Cooldown
You can start preparing for your cooldown before you even exercise. Get your home ready by turning on the air conditioning and closing all the blinds to prevent sunlight warming the room. If you don’t like wasting the money on cooling your house while you’re out and about, consider getting a smart thermostat to manage your HVAC system from your phone—something that we at Home Improvement Leads can’t live without. The sooner you get cool, the less you’ll sweat. If you’re in a private area, take off your sweaty clothes and hydrate deeply to keep your skin healthy.read more
#TrainWithOrangeMud Update – Jenny Nakamura July 05 2016, 0 Comments
As you know, Orange Mud has been following along on my journey to my 10th marathon at the Vancouver USA Marathon and on Sunday that journey came to a end.
My fastest marathon to date was my second the 2013 New York City Marathon when I ran a 4:35:46. I trained like crazy for this race, through a hot Phoenix summer, up to 24 miles for my long run. I had a coach and a nutritionist and I followed my plan to a T.
Fast forward 2.5 years and 7 more marathons and my training has changed significantly. No longer am I following a traditional training plan and in the last 4 months I’ve run a lot of races including 2 – 50Ks & one 50 miler, along with a lot of back to back runs.
Since I’ve been venturing into the ultra world, my training has changed and while I have nothing against a traditional plan currently my preferred method of training is a mix of trail & road and using races as training runs. I will say, if you are a first time marathoner or have other more aggressive time goals, this is probably not the way to go about your training J but it worked for me.
It’s been a long time since I even had a shot at a PR, with my last 4 marathons coming in at over 5 hours, not something I’m ashamed of at all especially since I haven’t made it a focus. At some point, I changed my focus from the time on the clock to the journey, but this year I felt compelled to see if I could PR and I thank Orange Mud for giving me a little push to embark on this journey and keeping me accountable.
Now that all that’s out of the way, let’s get to the race. The Vancouver USA Marathon is a small race, there were 459 finishers.
We arrived at the start around 6:20am race day morning. The race would start at 7am for the marathoners. A unique thing for this race was that the half marathoners started 2 hours later than the marathoners so we were able to finish the race with more people around vs. most races when the slower marathoners are finishing by themselves.
Since there were only 459 people, it was a pretty quick start. I started out just ahead of the 4:30 pace group and quickly made my way up to the 4:15 pace group where I would stay for the next 7 miles. I was feeling pretty good and this part of the course was relatively flat. It was quite beautiful and I wish I’d taken some photos but I wasn’t really thinking about that at the time. The first 13 miles took us west of the city, mostly on the side of the road or on a path, we even had a small stretch of gravel trail.
As we made our way back to the halfway point, I fell off the 4:15 pace group, which I wasn’t really surprised at. I remember being so thirsty, I think I went through 2 Orange Mud bottles in the first 9 miles. And I only had 2 extra bags of liquid calories, which would prove to not be enough. I was wearing my Vest Pack 1 so I was able to stash my baggies of calorie mix in the pocket.
Once we got to the half way point, the hills started. They were only around 100 – 200 feet but they felt like they were mountains by that point. Lol. It was also around this point when we started to see the slower half marathoners – I passed the 3:00 pace group and a bunch of walkers in this section. Fortunately the road was wide enough that it wasn’t a huge issue.
I kept trying to calculate in my head how fast I needed to go to PR. And I knew it was going to be tight especially with the hills.
When the 4:30 pacers passed me at mile 17 I knew I needed to kick it up a notch. Unfortunately the lack of calories became a problem and I started feeling a bit nauseous when I picked up the pace so I had to back it down a bit. I know some people don’t care if they get sick, but I would rather slow down than throw up.
As we got closer to end of the race, the mile markers for the full & half were getting farther and farther apart & my Garmin was behind by .2 miles so I wasn’t exactly sure where I was in conjunction to the finish. I saw the sign for mile 25 and then mile 12 sign was less than a half a mile from the finish so I was really confused until I was almost at the last turn towards the finish.
I tried to pick it up but again I thought I started to feel sick so I just kept going as fast as I could until I crossed the finish line to Bart Yasso congratulating me and calling my name at 4:36:10, 25 seconds from a PR. Of course I was disappointed, but as I mentioned before I haven’t run under a 5 hour marathon in over a year so to get as close as I did to my PR as I did, was pretty darn awesome!
It definitely gave me back my marathon confidence and I am so excited to see what I can do at the New York City Marathon in November, where I’m running with the James Blake Foundation (www.crowdrise.com/runnylegs), for my brother-in-law David, who was diagnosed with cancer in May. With the proper calorie intake and a bit more speed & hill work, I’m sure I go even faster, especially with the crowd support from the city of New York.
Again, a huge Thank You to Orange Mud for your support and amazing products.
Runner Files: Ramon Hernandez June 30 2016, 0 Comments
Home location: Okemos, Michigan
Profession and educational background: I've been working at General Motors for 21 years. I recently switched to a quality launch position. After graduating high school I spent a couple of years at Lansing Community collage.
Years in sport of any kind: I've been running since I was 15 years old and recently discovered ultra running. So I've been running for about 27 years.
Sports participated in: I ran cross country and track growing up.
Years in current sport: 4 years in ultra running
What got you started: Failure. I failed miserably at being physically fit at a young age and was always out of breath. I learned early that if I wanted something I had to work hard and go after it.
Other personal information you would like to share: I flew for the first time at age 41. I love chocolate ice cream.
What is your biggest accomplishment in your sport? My biggest accomplishment to date is my 148 mile run across Michigan to raise awareness and funds for Team Keegan. A local 501 (C) that helps kids with cancer.
What one or two things do you currently do in your training that are keys to your success? I have found that cross training helps keep me on my game. Over the years I have been one dimensional from a sport and training perspective. Once I crossed over to ultra running it was clear I had many weaknesses and imbalances. Focusing on my lower body and strengthening my core along with an overall body maintenance has kept me on track.
What would be your ultimate achievement? If you'd ask me this when I first started running I'd tell you that I would want to be fast. Now my ultimate achievement is to enjoy the run, give back and make some good friends along the way.
How do you set your goals? I'm always looking to be challenged mentally and physically. I just take each run like its my last and make the best out of it. I'm always looking to conquer new experiences.
What is your biggest challenge, and what do you do to manage this challenge? Finding balance in what I love to do is my biggest challenge. From work, family and more work it can and has been challenging to balance my passion for running with everything else. I just take it one day at a time and make the best of every moment.
What is your diet like? I've struggled in this area over the years trying everything. I've learned what works best for me is eating sensibly. A mix of whole foods to vegan snacks. I enjoy a good pizza every once and a while. You know, living on the wild side.
How did you find Orange Mud? Favorite Product? I was in search of something better from the packs I was purchasing and I stumbled on Orange Mud. I really like the VP1 and HydraQuiver single barrel.
Do you have any recommended resources to share (books, seminars, websites, coaches)? I really recommend the book Born to Run by Christopher McDougall. If you read it it will put an interesting spin on what you think you know about running.
Have you experienced a breakthrough, and if so, what led to it? My breakthrough came soon after I started ultra running. Over the years I've progressed to a minimalist when it comes wearing shoes. Years of injuries and improper running form was taking its toll on me mentally and physically. Once I switched to running in LUNA sandals everything I thought I knew about running changed. I run more naturally now, free of pain and injury. It's the closest thing to running bare foot.
What was the best advice you were ever given? The best advise I was ever given was to just have fun with it and enjoy the run. I take this advice on every run and for me it has made all the difference.
Do you have a saying or motto that you live your life by? I am the me I choose to be. ~Sidney Poitier
Where do you draw your inspiration from? I draw my inspiration from the simple things in life. There is beauty in simplicity and when you strip back all of today's noise you can't help but be inspired to live.
Have you struggled with any injuries? How do you manage them? I have struggled with hip problems, IT issues, feet problems, knee problems, hernias and just about anything you could think of from running related injuries. I've been able to stay on top of things by strengthen my weaknesses, switching to running in LUNA sandals and finding the right gear that best fits me( hint hint Orange Mud Gear)
Anything else you’d like to share? I'm a Gemini, my favorite color is green and I'm a proud grandpa.read more
Ways Yoga Enhances a Runner’s Life (and How to Make Space for It) June 17 2016, 0 Comments
The benefits of yoga are lauded nearly as often as the benefits of eating organic. There’s no doubt the practice is good for both the mind and body, but athletes who are busy pursuing other sports and fitness activities may not feel that yoga is necessary. But for runners, yoga can act as one half a whole exercise pie; where running helps improve cardiovascular fitness and maintain a healthy weight, yoga increases muscle tone, flexibility and focus. Here are a few of the benefits yoga offers to runners:
Getting in Tune with Your Body
Runners are so adept at pushing through pain, and while this is a commendable show of mental and physical strength, it’s not always easy on the body. Yoga gives you the opportunity to get in tune with tired muscles, to build and stretch them while simultaneously giving them a break. Through yoga, you may be able to sense an injury closing in and prevent it. It can also ease the pain of current injuries, and may offer an alternative workout when pain sidelines you.
Building up Your Core
Running is an amazing workout, but if you’ve ever seen someone with a beer belly finish a marathon, you know that running alone won’t give you the core of a Greek deity. But strengthening your core outside of running can make you an even better runner. Yoga challenges and builds these muscles, allowing you to become a better runner.
With every pose and transition in yoga, breathing is of paramount importance. Slowing down the breath allows you to hold a pose longer and even puts you in a more calm state of mind. Learning to focus on the breath can help you build better habits that will allow your muscles the oxygen they need to sustain a run.
Setting up a Yoga Space at Home
If running is your preferred form of exercise, you may not want to commit to a gym or class membership in order to casually do yoga. But you can make room for yoga even in a small home or apartment. If you need more space in your living area, consider decorating with lightweight furniture pieces that can easily roll out of the way, or get furniture sliders to make moving your current furnishings easier.
Use your yoga mat to measure your space. You don’t need a whole room dedicated to the practice, just an area where you can stretch out your limbs. But go beyond claiming an open corner of your home; make sure that you feel at peace and able to concentrate in the area you choose. Let light flood in through your windows, play calming music, or hang a large photo of nature right in your line of sight. Try to declutter the space and avoid distractions. Move technology like your laptop and phone to the other side of the room while you’re escaping into the practice. You’ll be doing your mind and your body good.
Bryn Huntpalmer is a mother of two young children living in Austin, Texas where she currently works as an editor and writer for Modernize.com with the goal of empowering homeowners with the expert guidance and educational tools they need to take on big home projects with confidence.
11 Father's Day Gift Ideas June 06 2016, 0 Comments
Our fathers make a big impact on our lives. I know mine taught me how to live off the land, fix pretty much anything with duct tape and a knife, be strong when you need to, humble when you don't, and always did the right thing regardless of popularity. Picking a cool gift is always tricky, but we have 11 ideas below for you.
Endurance Pack - $134.95 - Dads love epic adventures. This hydration vest pack is designed to take them there. From running any trail, bombing down a killer singletrack, hiking wherever, kayaking down a gnarly river, descending down a powdery slope, or any other outdoor adventure you want to tackle. Rock star dad Tim C below just ran 100 miles in 108F temps this past weekend in it. We give a grade A thumbs up to him!
Modular Gym Bag - $169.95 - Great for a weekend trip, training, racing, or a trip to the gym. Carry on friendly, made in the USA, built insanely tough, and the last gym bag he'll ever need.
Transition and Seat Wrap - $39.95 - Dad is awesome, but when he sweats he smells. So why not give him a way of protecting his car seat, while also providing a tool for changing at the trail-head without mooning the neighbors.
UHTP - Sale $169.95 - Built for the daily grind or armageddon. Materials on this every day carry bag start with ballistic nylon originally designed for fighter pilot flak jackets and industrial grade seat belt webbing. Superman Dad Ramon Hernandez modeling this below.
5 Panel Black Trucker - $22.95 - Protect your dad's noggin in the hot summer sun, while looking like a boss doing so with this black trucker. We have an amazing crew of dads on our team, and below are just a handful of super humans modeling our various hats!
Custom Machined Ink Pen - Karas Customs - $40 and up - I'm a nerd about custom machined things. These guys out of Phoenix, AZ make some killer ink pens out of raw bar stock aluminum, titanium, and brass.
Make Your Own Backcountry Beer - Backcountry Beverages - $49.95 - Your pap can likely build a satellite uplink via duct tape, an old cell phone and chewing gum, but can he make his own beer in the back country? Well now he can.
HydraQuiver VP2 - $149.95 - For journeys over an hour nutrition becomes essential. Tailwind makes some great products for epic adventures. Pick up some sticks or a big bag of their goodness so dad can stay strong throughout his next endurance event. This trail running superstar dad Joshua Creo Watson was rocking our VP2 on a beautiful trail.
Injinji Socks - $Varies - Putting on these socks can be a pain, they look a little funny too, but function is more critical to most dads. I wear these things on all sorts of trail running and hiking adventures and even occasionally with flip flops around the house. You can't do that well with a normal sock!
SweetWood Cattle Co Meat Sticks - $25.00 - These guys make some wicked awesome beef sticks. No Nitrates or added MSG, a bunch of great flavors, and individually packed for a random snack or backcountry eating.
Dad doesn't eat meat? Checkout Primal Strips - $16.99 - This sampler pack of meatless jerky tastes great but uses soy, seitan, and/or shiitake mushrooms for a great tasting snack.
Any of these gifts should put a big smile on your dad's face. What other ideas do you have?
Making Ice Baths Bearable June 02 2016, 0 Comments
Article by: Margaret Owensby
Ice baths. It’s a love hate relationship for most athletes. We run a bath full of cold water, throw in twenty to thirty pounds of ice, put on a sweatshirt and prepare a hot beverage. Then we step in to the bath, and give a squeal as the bath is so cold it can actually be painful. We shiver our way through fifteen minutes, then jump up and in to the hottest shower we can stand, in order to stop the shivering. Does this sound about right?
I'd rather run away than take an ice bath!
About two years ago I was running a half marathon, and struck up a conversation with another runner. We had one of those conversations that you can only have on a race course, and it ended up leading to a discussion about self-care after a race. I told her about my aversion to ice baths, despite the fact that they made my legs feel so much better, and she told me her way of making them bearable. Are you ready for this? It’s life changing!
First of all, do not run a cold bath! What madness is this that you speak of? Run a tepid bath, a little cooler than is comfortable, but easy to step in to. After you have run the bath, and have seated yourself in the water, add the first ten pounds of ice. Wait a couple minutes and adjust to the temperature, then add the next ten pounds. For me, at about fifteen minutes the ice has mostly melted and I add another ten pounds. At this point the water is really cold, but it is not painful! I usually hang out about twenty to twenty five minutes total, and then take a warm shower to finish washing off all of the sweat. My legs will stay cool to the touch, and therefor fighting inflammation and painful recovery, for a few hours.
This was life changing for me, as now I can easily handle taking an ice bath after a really hard workout, and it has sped up my recovery. Bearable ice baths…who would have thought?read more
Runner Files: Annie Weiss May 31 2016, 0 Comments
Home location: Milwaukee, WI
Sport: Ultra-Distance Running
Profession and educational background: I am a registered and certified dietitian (MS) working with eating disorder patients and athletes day to day on how to eat appropriately to live or perform their sport. In addition, I am a certified personal trainer and group exercise instructor.
Years in sport of any kind: Running since 2008
Sports participated in: Road Running and Ultra-Running
Years in current sport: Road: 2008-current; Trail/Ultra: 2011-current
What got you started: I thought it would be a good idea to get the half marathon off my bucket list and it took off from there!
Other personal information you would like to share: The Boston Marathon is my absolute favorite road race of all time. I love trail running even more because of the physical and mental challenge it presents no matter where I run.
What is your biggest accomplishment in your sport?
I was ranked 6th in the state (WI) in 2011 for the marathon. I currently ultra/trail run and my biggest accomplishment is placing 5th at Black Canyon in 2015 and continuously placing in the top 3 in all Midwest races since starting on the trails.
What one or two things do you currently do in your training that are keys to your success?
I cycle and hike. A lot. Cross training is huge for ultra-distance training and as valuable to ones success as a runner. I listen to my coach – it seems easy but so many athletes don’t do that! I listen to him because he is the expert and I’ve avoiding injury!
What would be your ultimate achievement?
I want to make the Altra Running team and place in the top 3 at Leadville this year, or Western States – when I get in (hopefully next year!).
How do you set your goals?
I set goals very high. If one sets goals that are limited they will never know their potential. I set goals to make the Olympic team or place at the most competitive races because they are limitless!
What is your biggest challenge, and what do you do to manage this challenge?
My biggest challenge is living in WI – there are no mountains or altitude. Its challenging but we make it work.
What is your diet like?
I am a dietitian. There is no such thing as a bad food, and athletes should not be dieting. Its all about moderation and living life. Following the 80/20 is what I do most – I eat whole grains, fruits, veggies, and plant proteins (I do not eat animal flesh) 80% of the time but 20% of the time – I enjoy myself! Treats are needed physically and mentally. It works, I promise.
How did you find Orange Mud? Favorite Product?
A friend recommended it to me! I absolutely love the handheld bottles. I have struggled to find a handheld that doesn’t leak or break or chafe me – this one is perfect! I highly recommend it. I have a hunch the bladder pack will be my second fav too. ;-)
Do you have any recommended resources to share (books, seminars, websites, coaches)?
I have to be biased and recommend my website for those needing nutritional guidance…www.fitwithfoodconsulting.com. I also recommend staying on top of the latest races and places to travel to race – it keeps things exciting in the running world.
Have you experienced a breakthrough, and if so, what led to it?
I am a great road runner, but with my past over training I have a lot of potential for injury; its not helping me – so my breakthrough was switching to trails/ultra-running and nurturing that talent.
What was the best advice you were ever given?
The best advice I was given – RELAX. So much of our success and failures are based on stress. We need to stop worrying so much and be relaxing in training, racing, and everyday life. It goes by too quickly otherwise.
Do you have a saying or motto that you live your life by?
I have learned to live with balance or moderation. I watch too many patients/clients live their life based on how others want them to live, and because of how society tells them to live. I want to be me and enjoy my life!
Where do you draw your inspiration from?
I draw from my teammates on the Orange Mud, Altra, Swiftwick, and Fluid Nutrition teams – its inspiring to see what these incredible athletes are doing in their sport.
Have you struggled with any injuries?
How do you manage them? I have struggled with many! When I started to run, I was overtraining and needed PT on both IT bands; I also tore both glut medius muscles, had 3 fractures in my legs, and now currently live with sciatica because in the past, I didn’t listen to my coach as I should have. I manage my sciatica by listening to my coach! And also stretching, rolling, and ensuring my pace doesn’t get too speedy for too long at a time – a marathon is typically okay for speed work.
Denny Hodge #TrainWithOrangeMud Update! May 27 2016, 0 Comments
"Embrace the suck."
I hear that in my head when I’m training. The Marines beat that into my head and it never leaves me. When things get tough, there it is again and again. Training can get grueling, and you already know at times it's going to hurt. You also know that if you run long enough -- or run distances that most people drive on their daily commute -- that it's usually just a matter of time before things go bad. Confidence can unravel almost instantly. The most careful preparations and plans can quickly become secondary to just surviving another mile. Another step even.
But with me, that reminder tells me that this is the BEST part of training. I don't meditate in my head and visualize rainbows or fantasize about unicorns. I grab that pain and hold it. Stay in the moment. Embrace it. Be in the now. That's where mental fortitude is built and honed. Sharpened to a deadly edge that you can rely on when things go south and you have to battle adversity. A weapon in your arsenal that you can depend on when your physical body is screaming for you to stop. To quit. To give up.
My entire life I've needed every ounce of that mental toughness just to survive and be here today. Now I've embarked and committed to the hardest physical challenge of my life with testing the waters at the 100 mile distance. Month 1 is in the books and none of it has been easy. But every moment has been satisfying and brings me one step closer to stepping up to that starting line and giving it all I have.
With a job that keeps me working a minimum of six days a week -- and with rotating on calls and night shifts -- ramping up training has been a challenge, and flexibility has been the key. I ran about 120 miles in Month 1, but it's the "other" training that has really been the biggest challenge. The countless stairs, hill repeats, cross training, weight lifting, boxing, and anything else that can be squeezed into an opportune time. The journey has and will continue to be an amazing one.
The other key point in Month 1 of training has been nutrition. At 6'2", and after a bad second-half of 2015, my weight peaked at 230 coming into 2016. In the last 30 days, my diet has gotten strict. No cutting calories in any extreme way, just being disciplined and eating super clean. So, now with 30 days down -- and 15 pounds lighter -- I'm well on my way back down to my ideal race weight of 200 lbs.
Orange Mud has a team full of bad asses that motivate me daily, and a whole shop full of gear that keeps me motivated and moving while I chase my dreams. My original HydraQuiver single barrel is still number 1 to me, but the VP2 is always close by and is crucial on long treks through the wilderness.
Follow me on Instagram and Twitter @_The_Mad_1 or search #trainwithorangemud
Never. Stop. Running.read more
Orange Mud is adding 360 spin to products via Hoot May 27 2016, 0 Comments
In an effort to continually deliver the best product experience possible to online shoppers, Orange Mud recently decided to give hoot’s interactive imaging a spin.
Hoot offers revolutionary 3D product photography to brands that empower consumers to view a product from every angle online and engage with it as if they’re holding it in their hands. This delivers the information needed to make a confident purchasing decision.
With the amount of time and resources spent to design, build, and deliver the highest quality products to our customers, it’s extremely important to represent them online in the best way possible. We take a great deal of pride in our work from start to finish, so were thrilled with the opportunity to showcase the end result more effectively. Now every painstaking detail, unique feature, and innovative design can easily be examined. Hoot’s product representation helps accomplish just that, without having a live product demonstration.
We pride ourselves on designing gear that is far from the ordinary, but educating our customers with pictures alone just wasn't cutting it. Checkout some of the links below to see how 360 spin is working for us and how you can interact.
UHTP Demo - Click on either of the spinning images on this link. There are two different demonstrations.
We’re excited to see how hoot’s imaging assists in providing our customers with the information they need and make a positive impact on their online shopping experience at Orange Mud. Any feedback and/or thoughts from our customers is always welcomed and appreciated.read more
Slow and Steady May Not Win, but It Will Most Likely Finish May 18 2016, 3 Comments
Guest writer, Margaret Owensby
Allow me to introduce myself. My name is Margaret, and I’m a thirty-something married mommy of three. I am considered to be a large woman, due to my weight and stature, and I am a runner. I am a slow interval runner, who primarily runs short distances. Some may call me a jogger, but I still consider myself to be a runner regardless of my usual distances averaging between two and three miles. My long runs are usually a 5k distance that take me about 50 to 52 minutes to complete, and I am often treated differently because of this very fact.
I completed a half-marathon in 2014 (3:38:51 – see? slow), and had every intention of completing in 2015 in under 3 hours and 30 minutes. However, I had two little babies come roaring into my life only two weeks earlier, and was not cleared to walk (let alone run) 13 miles. So now I run short distances, in intervals, whilst pushing either a three year old or twin six month old babies in a stroller. At this point in time and fitness, a 5k is an endurance event for me.
As every runner knows, putting in base miles is absolutely vital when you are training for a race or an event. I get out and run five or six days a week, but I get such an odd reaction from people when they find out I run intervals. I receive a strange combination of scorn and disbelief when I ask questions from running groups and sites about nutrition, and am often told “You don’t need to worry about taking anything with you for such a short run.” My short-term goal of running a 10k is treated as a joke by some, never mind that I might carry some form of equipment. “Who needs a hydration belt for a 5k? Aren’t they ridiculous carrying that?” Before I started pushing the stroller (with all of the pockets and organizers), I carried either a hydration belt or my Orange Mud handheld for every run, if only because I needed a place to store keys/lip balm/money/tissues/mace/or whatever else I felt was necessary. Yet the more accomplished runners did, and still do, make derisive comments about it. Hey, I’ve got a 5k trail race coming up in two weeks, and I’m seriously wishing I had a Hydraquiver to sport. I may possibly want to show it off a bit, and possibly also because I like having a place to carry all my water and such.
In the world of running, distance and/or speed are what most (including me) will strive for. Those of us who run slowly (or intervals, or short distances) are often seen as a joke amongst those who run fast or far. So I have a simple request for all of you most awesome runners out there. Be respectful of your fellow runners. One runner's mile, is another runner's 250k desert run! Those who are slower than you, those who may not run as far as you are out there doing it because they are attempting to make it in to a new pace group, because they are attempting to go longer distances, because they love it. They may never win a prize, or place in the top ten, but most likely they will finish. We are all runners, and we all deserve the love and respect that this community has to offer.
Happy running, y’all!read more
Running in Borrowed Shoes: An 11-Year-Old’s Quest for a World Record May 10 2016, 1 Comment
Guest writer, Syrafina Mohammed
My mom is a runner. She has been ever since I could remember. She runs to help her think, to relieve stress, and to stay healthy both physically and mentally. She started running half marathons a little over a year ago and I wanted to join her. I wasn’t sure if I would like running. I didn’t have much time for it, but my mom let me sign up for a 5k color fun run to see how I would do in an endurance race. I loved it from the first step! My very next race was my first Half-Marathon! This was almost a year ago, May 16, 2015. I was 10 years old and my mom needed to get special permission for me to run.
There were many challenges for me in my first half-marathon. I don’t think I did that well. I tripped and fell in a pot hole around mile 10. I was crying and blood was dripping down my leg from the scrape on my knee. My mom offered to stop and quit, but I was determined to finish. We were so close! So, I limped the last three miles to finish in 2:47:03. I was mad that our time was so poor but happy I managed to stay in the race.
After that, every half marathon I run, I seem to hit a wall about the same mile. Right at mile 10 or so I get discouraged because I don’t see a significant improvement in my running time. It got very discouraging and each race got harder and harder for me. But, with my mom running next to me, encouraging me, I manage to get through that wall and push to the finish. My mom really helps me at those times.
Running is an outlet for me. It’s exhausting and thrilling all at the same time. It’s fun and helps relieve stress. It doesn’t seem like an 11-year-old would have a lot of stress, but I do, and running helps. I also get to travel all over the country and see new and exciting places. My mom and I joined the 50-States Half-Marathon Club. The club members are challenged to run a half-marathon in every state. I discovered that the world record for the youngest person to run a half marathon in every state was 18. I want to break that record by the time I am 13 years old. The 50-States club has a lot of great members who encourage and support each other. We even try to meet up when we find out that members of the group are running the same races.
Thus far, I have completed 13 half-marathons in 11 different states. There was one race that I ran that didn’t count because the course was found to be ½ mile short of a half-marathon. I will have to go back to that state to complete another race in order for that state to count. We have to be careful and make sure that the races are certified courses, otherwise, those don’t count towards my 50-state goal. Most of the time, we run back to back races in states that are next to each other. So, for example, we ran a half in Alabama on Saturday and another half in Mississippi on Sunday. Doing it this way, we manage to save money on travel costs and complete two half marathons in one weekend.
I love the runs with pretty courses. My favorite was the Florida Music Marathon. It was also my most challenging half-marathon. The course does a loop around the Indian River in Brevard County, Florida, up and over two one-mile-long causeways with a variety of musical acts spread throughout the course (even a Grand Piano at the top of one of the causeways!). The course is beautiful and I love running by the water. However, the weather was horrible, it was miserably cold and rainy, even for Florida. It took me over 30 minutes to cross the last causeway because the wind was so strong and kept blowing me backwards.
One of my most memorable races was the half-marathon in Oregon, I accidentally left my running shoes in the hotel room in Washington. We didn’t have time to go back for them before the start of the race, so my mom let me borrow her shoes. She wasn’t happy with me at the time, but I’m glad she didn’t let me just quit. It was weird running in borrowed shoes, but at the same time, they were my mom’s shoes. We run together. It’s our way of spending time together, encouraging each other and challenging each other. Running in her borrowed shoes made me realize how important our time running together really is and how much I appreciate having her right there, by my side, matching me stride for stride. She gives me strength when I want to quit and I haven’t found a way to thank her, yet. We have signed up for a 50-mile race in Michigan this fall. I know it will be hard for both of us, but I also know we have each other. And she can borrow my shoes if she needs to.read more
DNF May 05 2016, 1 Comment
Guest writer, Katara Hause
Being the spouse of an ultra runner can be both trying and incredible rewarding; riding a rollercoaster of up, down, and sideways emotions along the way! One specific situation we all will or have faced at one time or another; the dreaded DNF.
In the world of competitive running, DNF stands for Did Not Finish; a trepidatious term equaling complete failure in a runner’s mind. As the saying goes, “Dead Last Finish is better than Did Not Finish is better than Did Not Start.” The DNF is a shadowy figure always lurking just a step behind, ready to pounce on an unsuspecting runner during the most effortless stretches of a course or trail.
This past weekend was our first journey down this particular road. We planned a family vacation around the first 50-mile run of the season and enjoyed a fantastic week leading up to race day! A practice run through part of the course with a fellow participant, a family hike over one of the bluffs, and a pre-race solid night’s sleep all pointed toward a successful finish. As support crew, we were well-versed in his race plan, familiar with the maps and directions necessary to meet him at the various aid stations, and well-stocked in anticipation of his every nutritional, hydrational, and apparel need (bananas, beef jerky, PB&J, watermelon, Mountain Dew, supplements, salt tabs, 3 pairs of shoes, 4 pairs of socks, and a first-aid kit any Red Cross responder would be jealous of!).
My nerves were raw, but his were calm. In fact, I’d never seen him this relaxed minutes before countdown. He’s ready! He’ll kick this course’s backside and justify all the training hours and sacrifices! He’s got this! 3…2…1…and they’re off! There he goes—strong, fit, eager, and primed for victory!
Little did we know, just hours later, dehydration and cramps would all but incapacitate him; forcing him to withdraw just 31 grueling miles in. After having some time to absorb and reflect on the day’s events, I would like to offer up some alternative meanings for the DNF acronym. Here goes:
Dare Not Fail
Running at a competitive level compels athletes to reach degrees of fitness and determination most of us cannot comprehend. The pressure to perform and succeed, while self-inflicted, are enormous. Failure is not an option, but sometimes it happens anyway. Despite our best preparations and the most favorable course conditions, the race plan can dissolve into an unsalvageable heap of “what-ifs” and broken dreams.
The fear of failure is constantly niggling the back of a runner’s mind. And failure equals not finishing. The running mentality seems to be derived from the well-known Yoda mantra, “Do or do not. There is no try.” Completing a portion of the race is only marginally better than never starting at all. I have to admit, this mind-frame frustrates the heck out of me! While I understand my runner did not finish the 50-mile race he signed up for, he did complete the 50K. What do you mean he doesn’t get the 50K swag bag? What do you mean there will be no congratulatory high-five and finishing medal? Let me get this straight…he ran 31 miles and gets zero credit for his efforts??!! That’s a bunch of bunk, as my teenage son would say!!
But it’s the way these events work. It’s a pass/fail system. You get no partial credit. Anything short of success is failure. No in-between. No gray area. No compromise.
I would like all the runners to understand that as their supporters, we do not consider lack of finishing a failure. Acknowledging the fact that many of us would rather have teeth pulled than push our bodies to the brink of destruction in the name of ‘fun’, there is little our runners can do that would qualify as a failure in our eyes.
So runners, fear not failure. Do your best. Give it your all. And know we will be waiting to wrap you in admiration and adulation, wherever your personal finish line ends up!m
Doubts Never Flee
While I’m certain every runner doubts themselves and their abilities during a race, there is more than a modicum of narcissism and arrogance rooted in the elite community, which make any doubts virtually unrecognizable . I can’t speak to specific misgivings that may or may not float around in a runner’s mind, but I do have first-hand experience with those felt by many of their supporters.
Regardless of how much I try to control the days leading up to a race, the oddest qualms enter my subconscious. This race in particular, posed its own unique set of concerns. What if the car battery is dead and we have to hike 5 miles to the nearest civilized establishment to get help? What if we all get food poisoning from the unfamiliar restaurant we stumbled upon the night before the race? What if the temps really do get into the 90’s as forecasted? What if he asks for watermelon and that’s the one thing I left in the car (really happened!)? What if he breaks his leg on one of the climbs and is too far away to be rescued quickly? Whether realistic or not, the scenarios are endless.
But really, where is the worry coming from? Are we skeptical of the dedication, fitness, or courage of our runners? Of course not. For me, doubt is bred from the ‘uncontrollables’; those things which, as hard as I try, I cannot influence or change. I try to be faithful and prayerful, turning everything over to God’s will and plan. But just as often, I find myself reverting to the two rules my Dad taught me: 1. Don’t sweat the small stuff. 2. It’s all small stuff. We’re not resolving world hunger or peace in the Middle East here, people—it’s a race. And in case you weren’t aware, they’ll be another one next week!
In the scheme of things, what do any of us really have control over anyway? I’m not on the course, and I’m certainly not running the course. I can’t predict my runner’s mood or cravings any better than I can predict the weather. I’m ultimately not responsible for the outcome of the race, good or bad, and thereby cannot take credit or blame either. But just as a parent will never stop worrying about their child, a runner’s spouse (or significant other) will never stop worrying about their runner—or blaming themselves for anything short of a victorious finish!
So supporters, embrace the variables and be flexible. Let go of the ‘what-ifs’. And never let ‘em see you sweat:)
Distress Nausea Fatigue
These are pretty self-explanatory and may or may play a role in your runner’s DNF. Obviously, we take every precaution to avoid these three words, but I’m not convinced the human body is equipped to handle the kind of trauma resulting from long endurance racing. Runners like to spout off about mind over matter, saying things like, “After 30 miles, it’s all the same,” or “You’re brain will tell you to stop. Don’t.” The truth is, the muscles, tendons, bones, and organs are taking a real beating. At some point, the body will revolt.
Rebellion will take the form of nausea, vomiting, cramping, fainting, muscle pulls, tendon tears, or broken bones. I’ve seen it all…more than one of these in a single race! Dehydration alone can cause side effects ranging from pain to spasms to delirium. Any runner will tell you if you get behind in your hydration plan, there is little room for recovery.
Our DNF can be directly attributed to dehydration, which resulted in all-over body cramping, severe headache, dizziness, and disorientation. Not fun and super scary. In fact, my exact words to him post-race were, “You know I’m never going to let you do this again, don’t you?!”
As a non-runner, I will never understand what compels these athletes to push themselves and their bodies to the precipice of shut-down. But it’s not my job to understand. It’s only my job to support him, cheer him refrain from walking the marked trails backward to drag his butt over the finish line, and at the end, pick up the pieces with some amount of grace and compassion. Not easy, but necessary.
So supporters, recognize the signs of trouble. Be firm and get your runner’s attention, while trying to avoid shaking your head and screaming, “I told you so!”
Determined Nonetheless Fragile
Vulnerability. Humility. Fragility. Not words any ultrarunner wants used to describe him/her. Rather, strong. Courageous. Indomitable. These are the attributes they try to project as they train for and compete in long-distance races. Images of lean muscles, power stances, and plank challenges are all meant to reinforce their brawn and intensity, their devotion to the sport.
But the circumstances (whatever they may be) which lead to a DNF are humbling; a reminder that they are, indeed, human. And on any given day, it’s simply not their day. Not this time. Try again.
Frustration, anger, pain, and fear often manifest as tears, trembling, and a complete inability to stand under one’s own power. When my husband finally went as far as he could go (with our son walking the final 300 yards with him), he literally melted into my arms. His head hit my chest like a boulder and his arms hung over my shoulders like limp, heavy noodles. He was trembling, sobbing, and unable to take a full, deep breath. As I raised his head to look into his eyes, I realized he was unable to focus and his color was putrid. Truly frightening.
In that moment, all I wanted to do was make it all better. Get him fluids and ice packs and shade. Massage the spasms tormenting his muscles. Wipe the sweat from his brow and find a smidgeon of recognition in his gaze. He was bent but not broken. He went to the brink, but did not fall. He proved his humanity through super-human feats.
So runners, know that when you are at your weakest, we are ready and willing to be your strength; a fresh set of legs to support you and loving arms to embrace you. Despite what you think, our respect and admiration are not based on how you end your race day. We are just relieved you SURVIVED race day!
Develop New Formulas
Now that the DNF is in our rearview, we are preparing for the next race on the schedule. Redemption is just 3 weeks away and will quickly be followed by two more races within a 4- week span!
It’s critical to take time to reflect on and analyze the race plan after a DNF. Emotions are raw and egos have taken a hit, but a runner and his/her support team need to discuss what went right, what went wrong, and what can/should be changed going forward. Listening to, acknowledging, and encouraging each other’s observations are key to keeping communication open and productive. Obviously, there are two VERY different perspectives to examine. Don’t dismiss one as being more important than the other.
In our case, as soon as I got the text that my husband was in trouble, I went into rescue mode. The planner and partner in me tried to come up with all sorts of things I wanted to say or do to make sure he didn’t blame himself or brood about the DNF too deeply for too long. Knowing my husband the way I do, I feared the disappointment would make him nearly inconsolable.
Thankfully, after 100 ounces of fluids and a 3-hour nap, his race assessment was straightforward and much more positive than I expected. We talked through each pit-stop, as well as the course details. We nailed down the point where the wheels came off and discussed how it could have been avoided. I shared what I saw and overheard from other support teams and aid-station volunteers, including things like using chicken stock as a possible hydration/salt-intake option and applying cold, damp compresses to the back of his neck and temple during stops. Alternately, he revealed his observations from other runners as well.
Together, we will make a new plan to tackle the next race. No guarantee that we will be any more successful, but we’ll give it our best shot. And we will continue to experiment with, record, and modify our race-day strategies; getting ever closer to consistent and dependable results.
So, runners and crew let’s learn from each other! Let’s share our experiences, our triumphs AND our catastrophes. Afterall, as one of our most vocal presidential candidates once said, “sometimes by losing a battle, you find a new way to win the war,” (Donald Trump).
DNF. I wasn’t familiar with the term before we embarked on this journey. Now, I am intimately aware of the widely accepted definition. But DNF can and does mean so much more. Fundamentally, they are just letters. You can make them stand for anything. You hold the power to change the perception.
Convincing our runners, however, to alter their mind-set will surely take every ounce of patience we have left:) Hang in their spouses, crew, and loved ones...the season has only just begun!!
The Wife of an ultra runner May 02 2016, 2 Comments
Guest writer, Katara Hause
Welcome to my world…piled high with sweat-stained clothes, heaps of colorful shoes, stacks of trail maps, and masses of mismatched water bottles and lids. This is the life of a runner’s wife; a long-distance, trail runner’s wife to be exact. If your significant other is a member of the ever-growing competitive running community, this is familiar territory. If you’re new to this lifestyle, grab a seat, take a load off, and allow me to enlighten you:)
Maybe your story started as ours did, or maybe you knew what you were getting yourself into. Either way, just as our runners have their community to support, encourage, and commiserate with, we (those of us supporting them) gotta stick together too! Wouldn’t it be nice to know you’re not alone on this journey? I assure you there are others who share your frustrations, anxieties, eye-roll moments, immeasurable pride, and uncontained exuberance. So, buckle up…here we go!
My husband didn’t start out as an ultra runner…he didn’t start out as a runner at all. He was fit, of course, but not a gym rat or even a regular exerciser. Then, one day, he casually said, “I’m going to start running!” Okay. Sure. Whatever you want, dear.
As I write, he is in full-bore training mode for his first hundo, and only half-jokingly, plans for another 100 mile, back-to-back 50’s, or some blind-folded, in-the-dark- dropped-off-in-the-middle-of-nowhere-with-no-support kind of jacked up race later in the year. I think he mentions these events just to gauge my reaction!
He scoffs at some of the “crazy” people he hears or reads about, who run weeks’ long races through entire national forests (the same way he once scoffed at folks doing what he now does every day!). “How could they do that?”, he asks, and in the same breath nonchalantly mentions he will be spending his day off this week running 35 miles in the rain on one of the toughest trails in the area…all in the name of fun.
Welcome to the world of ultra running. Or more succinctly, the world of supporting, loving, and living with an ultra runner! Here’s what you need to know:
1. He will NEVER own enough pairs of running shoes and they will seemingly multiply overnight!
Shoes of numerous colors and styles will infiltrate EVERY room of the house, both cars, and likely the patio and deck. What looks like “just another running shoe” to you, may be THE missing half of his favorite pair of “low-drop, light-weight, mid-range, trail” shoes. At least once a week, a full-blown, all-out search by every member of the family will be required to reunite these lost and separated pairs!
Your runner will be able to readily recite the exact mileage on each pair of shoes at any given moment, and will always be needing “another couple pairs” to hold him over. And NONE of these shoes constitute every day runaround shoes. Those are a completely different animal.
Tip: Invest in a boot/shoe dryer. We were gifted one for Christmas and though I didn’t see the purpose early on, it’s become a very useful tool!
2. He will NEVER own enough gear.
Gear is a general term used to refer to all items outside of shoes and clothing, including but not limited to: water bottles, hats, visors, sunglasses, headphones, chargers, hydropacks, supplements, compression sleeves, etc. For a long run on a hot day, gathering all the accessories necessary can be exhausting in and of itself!
And even if there is a specified place to store all said gear, it will end up covering every open surface in your home! My daily ritual now includes picking up various running paraphernalia and placing it on his nightstand for sorting and storage.
Tips: a. Encourage your runner to (at a minimum) rinse all said gear immediately after the run and hang to air dry. This will reduce the potential for gear to end up at the bottom of a hamper or piled on the floor becoming a breeding ground for bacteria and mildew growth —YUCK!!
b. Find a reliable disinfectant/deodorizer safe for clothing and gear which can be used as a soaking mechanism and keep plenty of stock!
c. Don’t invest in high-end sunglasses or headphones! These invariably end up falling off, falling out, getting left behind, or breaking on a regular basis. Consider these items disposable and stock-up so replacements are available at a moment’s notice.
3. His favorite “non-running” clothing will only consist of logo’d apparel representing choice running gear or race swag.
Whether your runner is loyal to a particular shoe brand, or devoted to a specific race series, there is a certain level of elitism that goes along with this level of competitive running. They are dedicated to the sport and want everyone to know it:)
Tip: Don’t bother buying him off-the-rack t-shirts, hats, sweatshirts, etc. Find out his favorite brands, manufacturers, and race sponsors…go direct to these sources for every day, casual clothing options. Pass along this information to friends and family for easy gifting options as well!
4. He will INHALE anything resembling food after a long run!
My husband has always had a super-quick (and disturbingly enviable) metabolism. After a long-distance run, his appetite is nearly insatiable! I guess if he’s burning 10,000 calories, he can rightfully eat anything and everything he wants:)
I try to always keep lots of healthy options available to hold him over in between meals; Greek yogurt, raw almonds, hard-boiled eggs, peanut butter, and homemade granola. But he is just as likely to grab a snack bag of Doritos, a banana, and one of his favorite IPA’s (not necessarily in that order) on his way to the shower. Bottom line: keep your fridge and pantry stocked at ALL times!
Tip: Buy and use a powerful blender made specifically for protein shakes! We have found various combinations of raw veggies, fruits, whole grains, nuts, and spices that help reduce inflammation, diminish pain, ease muscle cramping, and moderate metabolism. It’s been life-changing and has significantly improved his training and race preparation.
5. Get used to “me time.”
If you live in an area like we do, which celebrates the start of hunting season with the fervor and tenacity of shoppers on Black Friday, then you are familiar with the term “hunter’s widow”. Well, I’m here to introduce you to a similar phenomenon…the runner’s widow. The endurance required to train for and complete long-distance races, requires many hours spent running. Early mornings, evenings, weekends, holidays…any time is a good time to run (so I’ve been told).
You will spend a lot of time physically and emotionally supporting your runner, so when he doesn’t “need” you, find a hobby or activity which gives you a sense of accomplishment and which brings you joy. To give your best to your runner, you have to be confident in your own worth and content in your existence.
Tip: Discover your own passion. Maybe you are also a runner. Or maybe you enjoy yoga, or photography, or cooking. Whatever it is, use the time your runner is away, to feed your soul in a way that rejuvenates and inspires!
6. His “social circle” will now include runners of like mind and communication with this group will consume an inordinate amount of time and energy.
My husband does the majority of his training solo. Only on the rare occasion will he team up with someone and run together. However, his “peeps” depend on him to pontificate the benefits of running, provide motivational inspiration, offer proper hydration methods, demonstrate cross-training techniques, and share the topographic features of all his local trails. Needless to say, he is in high demand!
His post-run priority will consist of posting said notions to all active social media sights, including but not limited to FB, IG, and Twitter. Only after this has been successfully completed, will he entertain the thought of toweling off and removing his mud-covered shoes. Many hours post-run will be spent reading, smirking, and responding to comments on these posts.
Tip: Don’t take your runner’s non-response or delayed response personally. Much of this journey can only truly be shared by folks on similar journeys. If you, like me, are NOT a “real” runner, we find ourselves outside the circle of trust. Find other ways to connect to your runner without undermining their dedication and efforts.
7. Remember he loves you more than running (even though it doesn’t seem that way sometimes!).
It’s hard not to feel like running is his clandestine affair. He leaves quietly, before dawn breaks so as not to wake you. He leaves a note by the bedside and you’re not sure when he’ll be back. You know while he’s away, he’s happy, fulfilled, and care free. When he’s not actually on the trails, he’s posting/blogging/dreaming of/planning for/talking about/reading up on/shopping for…running. Especially during the height of training before a big event, it seems all-consuming.
It’s easy for the mind to wonder, “Is running getting the best of him?” “Does running do something for him that I can’t?”
Well, the answers to those questions are no and yes respectively. Running makes him the best he can be. It centers him. It fills him with a sense of achievement and confidence. It gives him an outlet for his frustrations, worries, and anger. He pushes his body and mind further than 99% of the population believes is possible. He takes care of himself so he can take care of you. Put simply, it allows him to give you his best possible self.
Running absolutely does things for him that you can’t…and what a blessing! If his happiness, serenity, and self-esteem were solely your responsibility, imagine the burden it would place on you personally or the strain it would cause your partnership. The impact could be catastrophic!
But, he loves you. And he needs you. He wouldn’t be able to do what he does without you. You take care of all the other important “to-do’s” in his life, so he can focus on the next run, the next race, the next challenge. He knows this and he will thank you in big and small ways every day. You just need to be present enough to recognize and appreciate them!
Tip: Don’t let bitterness or jealousy play a part in your relationship. These are “energy suckers” and will feed on your insecurities and faithlessness. Communicate your feelings with your runner and try to keep your emotions in check (tough, I know!).
8. Crewing is a critical part of the process.
At no time will you feel more a part of your runner’s success or failure than while crewing at an event. From the days before preparations, to the early wake-up call on race day, to the start gun and to the finish line, you’ll get wrapped up in the anticipation, excitement, anxiety, disappointment and triumph right along with them.
As his lifeline, it will be your responsibility to predict what he will need each step of the way. I can’t stress it enough…BE PREPARED!! I’m a planner by nature, but if you don’t share my propensity for making lists and organizational charts, you need to find your own way of managing race days. Familiarize yourself with all the supplements, powders, chews, gummies, pain killers and food stuffs your runner prefers before, during, and after a race.
Sometimes you will know what he needs before/better than he does. Don’t be afraid to be firm in your suggestions for nutrition, hydration, and first aid during check points. There are such things as a “runner's high” and delirium which can cause your runner to feel better or more indestructible than they actually are. Remind them of the race plan and the importance of sticking to it.
With that said, flexibility is also important. Make sure various food options are ready for him to grab-n-go at all times…half a peeled banana, peanut butter and jelly mini sandwiches, beef jerky, flat Mt. Dew, etc. Depending on how the race is going, the temps, humidity, and so on, his needs and his wants will vary greatly. Better to have every scenario covered, than to find out you forgot the one thing he has now decided is critical!
As important as nutrition and hydration are, a well-stocked and easy-to-transport first aid kit is essential. All the basics should be packed along with smelling salts, toothpaste, ace bandages, replacement shoe ties, disinfectant/baby wipes, Tums, gum, sunblock, and bug spray.
You are not only responsible for nourishment and first aid, but also for attending to the emotional needs of your runner; knowing when they need that encouraging word or swift kick in the backside is something only you can provide. Letting them vent can be difficult and humbling, but it may be exactly what they need to clear their head and “get them in the zone”…all part of our crewing responsibilities.
Tip: You know what they say about the best laid plans…inevitably, something crucial will be forgotten, lost, misplaced, or broken. Forgive yourself (and your runner) for the mid-race argument that may ensue!
9. You will never stop worrying.
Aside from being in the best physical shape of his life, my husband has had his fair share of running-related and completely fluky injuries. There was the corneal abrasion which laid him out for two weeks; the puncture wound in his foot which subsequently became infected and required a week-long hospital stay; the partially torn calf muscle thanks to a pick-up basketball game with our boys. Numerous training delays due to Achilles tendonosis, plantar fasciitis, and stress fractures have also occurred. So pardon me if I worry…regardless of weather conditions, length of run, or training vs. race day.
I send him off with a kiss and reminders like, “Don’t go out too fast”, “Run YOUR race, not anyone else’s”, and “Be safe”. What I really want to say is, “Please, please, please come back to me in one piece!!!”
For me, this is TOTALLY a control thing…I’m not a runner and have no real desire to put my body through the literal gut-wrenching tests of fortitude. I cannot comprehend what it takes to push my body beyond what my mind thinks possible. Because I can’t understand it, I worry. Sharing in all the race-day excitement is a gift, but after the gun sounds, I’m left with faith and prayer as my only companions until the next aid station check-in. During those early morning or late night training runs, sleep is NOT my friend and only comes fleetingly when exhaustion finally wins over angst.
Tip: Worry, but don’t obsess. Share any safety concerns with your runner and help them understand and appreciate your fears. Take precautions where necessary and let the rest go!
So, welcome to the club! From one runner’s widow to another, I challenge you to embrace the lifestyle with all its quirks and eccentricities. Go willingly and eagerly on this journey with your runner and amidst the chaotic schedule, mounds of laundry, and empty pantry, remember these are the signs of a healthy, happy runner…job well done!
Mallory Billings-Litke #TrainWithOrangeMud Update! April 27 2016, 0 Comments
Every year since 2010, I have wanted to hit 1,000 miles for the year have always fallen short. Today during my race, the TARC Spring Classic, I surpassed 500 for the year so I am well on my way! I’ve mostly stuck with half marathons so far in the years that I’ve been running but I’ve got several BIG goals for this year. Along with some half marathons, I will be doing two marathons, one 6 hour race, a 50k and a 50 miler. My two “goal” races for the year are the 50k and 50 miler. Memorial Day Weekend is around the corner, which means my 50k is as well. Training in New England in the late winter/early spring offers a Mixed bag of weather. I wish I could say that I always opt to run outdoors but I have succumbed to the treadmill on several occasions throughout the past several weeks. That being said, I do solemnly swear that I will not do more than one run per week on the treadmill. It’s finally getting a bit warmer out so I’ve been enjoying the outdoors more often. The nearest trail to me, that I am aware of, is 35-40 minutes away so I very rarely get to do trails during the week and save them for my long run on the weekends. When I do my long runs, I use my car as an aid station, taking along my Orange Mud modular gym bag; I keep my gear organized and accessible so I can be in and out of the car, just as I would in a trail race. On several of my runs during the week, I have been running home from work and I use my Hydraquiver Double Barrel Hydration Pack to aid me during my run commute. I bring my work clothes home on days that I don’t run so all I’ve got to carry is my wallet, phone and keys. I hired a coach for my 50k and I plan to hire the same one for my 50 miler and I can honestly say this is the most consistently I have ever trained. I’ve also become more involved with my local trail running community and have run a few races with them this year. I am getting more comfortable on the trails and am loving every second of this training.
With just a few weeks left until my first 50k, I need to stay focused on a few things: consistency, strength training, nutrition and hydration. My goal is to follow my plan to a T and do all of the miles outside. I need to continue experiencing the variety of weather so that no matter the weather on race day, I’m ready. In the past couple of weeks, I’ve experienced rain, snow, hail and high winds. Even though I hate it in the moment, I know it’s good for me to experience running in this weather. I have not been as strict with my cross training and strength training as I should have been so I am going to make sure that I put more effort into it over the next several weeks. With all of these miles, I know I’m more susceptible to injury, especially if I’m not caring for my body. I’ve been working on my nutrition for the past couple of months and have even been using an app to keep track of everything I eat. As a runner, it’s easy to overestimate how much you can eat, even when logging a lot of miles. I’ve found this to be a useful tool to make sure that I am eating a variety of foods, especially my fruits and vegetables. Lastly, hydration. I sit at a desk all day for work so I am making sure that I drink 32 ounces of water before lunch and another 32 ounces after work. I do not do as well on the weekends but it’s a work in progress.
Want to follow my progress? Follow me on Instagram @RunYoginiRun or search #trainwithorangemud
Jenny Nakamura #TrainWithOrangeMud Update! April 27 2016, 0 Comments
I moved to Phoenix in late 2011. Shortly thereafter I made the decision and started training for my first marathon. The New York City Marathon was supposed to be my first, but then Hurricane Sandy happened and we all know how that went. So I restructured my goals and my training and ran the 20th Anniversary Walt Disney World marathon as my first marathon instead.
A year later I made it to New York City and ran my fastest & favorite marathon to date; 5 boroughs, 26.2 miles in 4 hours and 35 minutes!
For my first 3 marathons, I had a super specific training plan that I followed to the letter.I very rarely missed a day and it was super exciting to be hitting mileage goals that I’d set for myself. With such specific training I didn’t always listen to my body and had an issue with my hamstring that still bothers me from time to time today.
Fast forward 3 years, 6 more marathons, amazing destinations like Rome & Venice, Italy, no specific training plan, slower times, and no new marathon PRs. When I picked the Vancouver USA marathon to be my 10th marathon, my birthday race and PR race, I picked it because it’s supposed to be flat & fast. I also didn’t have a lot on my race schedule at the time.
In the last 6 weeks, I’ve run 2 50ks, 2 half marathons, a 15k and a 5k along with many miles on the trails. It’s not a traditional training plan, and not necessarily one that I would advise anyone else to embark on but it’s worked for me.
My endurance is definitely at an all time high and my recovery from the 50ks has been amazing, with recovery runs the day after the race, active recovery at it’s finest. My race nutrition is still a work in progress but I feel like it’s slowly but surely coming together and using my Orange Mud VP1 has helped significantly so I can carry my own fuel with me vs. having to rely on aid stations.
My focus for the next 6-8 weeks is to work on increasing my speed on longer runs, get used to running in the heat and to continue working on my nutrition.
Follow Jenny on Instagram and Twitter@runnylegsread more
Three Amigos Take On the SISU Iron April 26 2016, 0 Comments
Three guys walk into a park – one from Illinois, one from California, and the other from Wisconsin. Sounds like the start to a classic joke, right? But this is far from a joke. These three friends - Jesus Chavez (39 years old), Anthony Lazo (25 years old), and Chad Weberg (42 years old) – are about to embark on one of the toughest challenges that exist and hope to emerge as “unbreakable athletes”. In less than two weeks, these three amigos will be traveling to Monrovia Canyon Park (California) to take on the SISU Iron.
Left: Jesus Chavez, Top Right: Anthony Lazo, Bottom Right: Chad Weberg
When and where is the SISU Iron? April 29th – May 1st in Camp Trask in Monrovia Canyon Park in California.
What is the SISU Iron to you?
[Jesus]: SISU Iron is an extreme endurance race formed by people that have completed several of the toughest races around. Their mantra is "Forging Unbreakable Athletes".
[Anthony]: A 30+ hour endurance event, to test your true GRIT!
[Chad]: A 30+ hour endurance challenge. This includes both mental and physical challenges. A required gear list is supplied. A few of the items make you think “what did I sign up for?” 30 pack of diapers, baby doll, axe, saw, etc.
Is this your first event like this?
[Jesus]: No, I have finished multiple day races. For example the 66 hour Death Race, 36 hour Ultimate SUCK and a 24 hour Legend of the Death race – of which I won.
[Anthony]: No, I have competed in a Tough Mudder, a Death Race with Jesus and Chad, and the 2014 SISU Iron.
[Chad]: No. I’ve done two Death Races.
How have you trained for the SISU Iron?
[Jesus]: Crossfit Joliet / Undisputed Strength is where I train the most. It's collegiate style weight room, focusing on speed, strength and athleticism. Brandon "The Broiler" Kelly's programming has been the main factor in finishing these races. And Avery YMCA is my second home and where this journey first started.
[Anthony]: I honestly haven’t trained much, but I believe the SISU Iron to be more of a mental game more than anything else.
[Chad]: Trail running / hiking. I heat my farm with wood, so splitting wood all winter is a favorite activity. Hopefully, there will be a little of that at the IRON. I have also studied some of the US Presidents and Morse code, because there have been hints of needing to know a little about these topics for the event.
Are you doing this as a team or individually?
[Jesus]: Races like this are usually team oriented at first, but then it eventually splinters off into an individual race.
[Anthony]: The SISU Iron is a different beast in all! We will most likely start as a team, but as the hours add up it will turn into an individual battle.
[Chad]: I always start these events as a team. Not necessarily with a specific group, but you build a team as you go. If you see someone in need – you help them. This is how new friendships are formed at events like this.
What are you most looking forward to?
[Jesus]: I'm most looking forward to seeing friends that I usually only see once or twice a year. Although some of these people I have only met during these races, you created such a special bond that you look forward to embracing the suck together.
[Anthony]: Being out of my comfort zone, and meeting with all the athletes there. This OCR / Endurance community is really kick butt!
[Chad]: Seeing old friends and meeting new ones.
What are you least looking forward to?
[Jesus]: There's really nothing that I'm not looking forward to. If you have a negative mindset coming into this then you're not going to do well.
[Anthony]: The infamous camp trask pond <sigh> . . . that thing spawned the swamp thing, as well as, poison oak! Which I know 100% that I will be getting it! AGAIN!
[Chad]: Don Devaney . . . he’s an old friend, but he is helping to organize the race this year and will be there to put us through hell! He is a sick man and that’s why I love him. We’ll hug before the event starts and can continue being friends on Monday. <Grin>
What is your WHY for doing this event?
[Jesus]: My ”WHY” in anything I do is to be a better human being. If I strive to become a better version of myself, then I can become a better father, husband and friend. I need to be a stronger version of myself to raise my daughters to become amazing individuals.
[Anthony]: The first time I did the SISU Iron it was for my birthday since it landed on May 4th. This time will be to test myself. Also Jesus wanted me to run it with him, so I agreed and forced my friend, Daniel Kim, to join in on all the fun too!
[Chad]: To push myself both mentally and physically with a bunch of like-minded friends.
How do you define success of the SISU Iron?
[Jesus]: My success is not defined by finishing the race. I want to be known as the guy that gave everything he had, raced with integrity, and was an awesome teammate. Finishing would be nice, but not the determining factor in a success.
[Anthony]: I’m happy with just meeting and being around the community of people willing to torture themselves, pushing themselves to be the best they can be, and still standing around them at the 30 hour mark.
[Chad]: Starting the event and trying your best.
Do you have anything planned beyond this event?
[Jesus]: I'm signed up for the 36 hour Ultimate Suck in September 2016. Also, on my radar is the 12 hour Spartan Hurricane Heat and the 24 hour Catamount games.
[Anthony]: I do not. I tend to be more spontaneous with my events . . . I didn't even sign up for this event until April 15th!
[Chad]: A 50 mile trail ultra-marathon in July, and hopefully, a few longer races / events this coming Fall.
Rapid Fire Questions:
Nicknames: [Jesus]: Jesse and Mas Chingons, [Anthony]: Lazo, [Chad]: Cheeseburger Eddie
Home City / State: [Jesus]: Plainfield, Illinois, [Anthony]: Corona, California, [Chad]: Mazomanie, Wisconsin
Occupation: [Jesus]: Tech Engineer / Land Surveyor for Walsh Const., [Anthony]: Project Consultant, [Chad]: Manufacturing Manager for a Theatrical Lighting and Rigging Manufacturer
Most Favorite Food: [Jesus]: Tacos, [Anthony]: Burritos, [Chad]: Bacon Cheeseburger. Hence the nickname Cheeseburger Eddie. I’ve been known to carry McDonald’s cheeseburgers in my pack during ultra-races. Fuel for me and to help fellow racers.
Least Favorite Food: [Jesus]: Fish, [Anthony]: Green beans, [Chad]: Sushi
Favorite Music: [Jesus]: Metal (Bullet for My Valentine), [Anthony]: Oldies (Classic Rock), [Chad]: Country
Favorite Vacation Place: [Jesus]: Mexico – Cancun area, [Anthony]: Tennessee (Knoxville), [Chad]: Hayward, Wisconsin. Quiet time in the woods or out on the lake.
Favorite Color: [Jesus]: Blue, [Anthony]: Blue, [Chad]: Red
Favorite Mantra: [Jesus]: Everyone you meet is fighting a battle you know nothing about. Be kind always. [Anthony]: I can't stop, because I won't stop! [Chad]: I have to always go back to the old Death Race saying. “Every man dies but not every man lives”.
Top Left: Anthony Lazo and Jesus Chavez, Bottom Left: Jesus Chavez and Chad Weberg, Right: Chavez’s Medal Display
For more information on the SISU Iron, visit the website.
Ultramarathon checklist April 22 2016, 0 Comments
Photo credit: Lindsey Shiflett
It takes months of time and dedication to train for an ultramarathon. The last thing you want is for something to go wrong on race day…because you forgot to pack a necessary item. Because of that, I’ve created an “Ultrarunning Packing Checklist” that I’ve used from race distances of a 50k (approximately 31 miles) up to a 100 miler. Of course, this list will vary based on terrain, weather, race location, etc, but I’ve found for the most part, this list works pretty well for any race. When you run long distances, it’s not unheard of to have a 30° temperature fluctuation during a race, necessitating various clothing items; or literally running through a pair of shoes and needing to change into a spare set. Sure, it may look silly to have a big bin of items come race day, but I haven’t found myself without a necessity yet! Remember, always check the weather before your race (usually a day or two before your race, or before traveling to the race location), but don’t check excessively—you can’t change the weather, so there’s no reason to stress yourself out over it! Pack right, and you can concentrate on what’s important—having fun running an ultra!
What I carry on my person during the race
- Orange Mud Hydraquiver Vest Pack 2
- 1 orange OM bottle (for Heed)
- 1 clear OM bottle (for water)—having the different colored bottles makes telling volunteers what I need simple
- my phone in a Lifeproof Fre (waterproof) case—I occasionally listen to podcasts, audiobooks, or music. But even if I didn’t, I like having the potential to call if I need emergency assistance (if I’m lucky enough to have cell service)
- pre downloaded podcasts, music playlists, and audiobooks (in case of no cell service)
- snacks—my favorites include peanut butter power balls (homemade), PB&J sandwiches cut into quarters, banana halves, orange slices, Honey Stinger waffles, and CHEX MIX (I swear, Chex Mix is what got me through my 100 when I couldn’t eat anything else). You may be wondering why I carry food when most ultras have fully stocked aid stations. I do this because you never know when something you need/want might run out at the aid station; or in the rush and madness of your race, you just simply forget to grab all the fuel you need at the station. I try to consume 150-250 calories an hour, and if I’m carrying some of my own food, I always know I can manage this.
- no zip, plastic sandwich bags (for trash; for easily accessible snacks)
- a Ziploc bag with a sample pack of Biofreeze, a sample pack of Vaseline/Body Glide/Trail Toes, a couple Tylenol, a couple electrolyte capsules or salt packets, pre rolled toilet paper (make your own from regular rolls, no need to spring for the store bought pre rolls), pre cut moleskin of varying sizes, a few band-aids, a safety bin for on the go blister piercing, and Gin-Gins candy for upset stomach issues.
What I keep in my dropbag (a clear plastic bin for easy visibility)
- a big Ziploc with medical-type supplies—Tylenol, a stick of Body Glide, Biofreeze, Moleskin, KT tape (I pre-tape both my knees before any long race), scissors, bandaids, toilet paper, single use heating pads, safety pins, Tums, sunscreen, bug spray -no zip plastic sandwich bags
- duct tape (for fixing shoes, other gear)
- large garbage bags (for trash, dirty shoes, dirty clothes)
- snacks—more of what I carry in my OM Vest, but also some extras like Gummi Bears, chips, sunflower seeds, peanut butter, gum, whatever I think might be appealing when forcing myself to eat
- Heed (in case the race doesn’t have the flavor I prefer)
- extra pair of headphones
- portable charging device
- headlamp charging cable (or extra batteries)
- phone charging cable
- dry sacks (sometimes I’ll categorize items in different colored dry/stuff sacks to make finding items easier)
- Orange Mud transition towel
- compression socks for after the race
- compression tights for after the race
- warm jacket or hoodie
- slide sandals
- sleeping bag
- sleeping pad (you don’t want to be stiff the morning of a big race because of an inadequate sleeping pad)
- pillow (use clothes in a stuff sack, or an empty bag from boxed-wine works great)
- camp chair
- toothbrush and toothpaste
- prescription medications/vitamins
- meals for the days before and after my race
- cup; plate; spork
- camp suds (they work for dishes and showering)
- personal pack towel
- cooler and ice
- muscle roller stick
- shorts, capris, tights
- Tech tee (racerback, short sleeve, long sleeve)
- hats (heavy duty beanie, lightweight beanie, billed trucker)
- headband (fleece lined, non-lined)
- rain jacket
- gloves (2 pairs—in case you lose one)
- hair ties
- compression calf sleeves
- socks (I wear a pair of extra-light cushioning toe socks, and my favorite pair of unicorn socks over the toe socks)
- Hokas (2 pairs)
- a GPS watch
Guest article by Nikki Kleinread more
Fake Tahoe: The Land of Fire and Ice and Bike-Swim-Bike-Run April 19 2016, 1 Comment
Ironman Lake Tahoe 2014, The Journey of One Girl Towards an Undeniable Finish Line
Lake Tahoe is notorious for having been one of the most challenging Ironman courses in North America and beyond… 1) for the fact that it’s extremely unpredictable as far as weather and conditions are concerned and 2) because it’s situated at 6-7,000 feet of elevation with over 6700 feet of elevation gain throughout the bike course. Needless to say, as a girl from New Orleans, I was terrified of this race for the greater part of a year!
When I arrived in Tahoe, I vividly remember walking over to pick up my bike box at the airport and by the time I had pulled it to the front door, I was out of breath. Great! I figured I was in for a real treat once I had to do actual physical activity. I spent the first day acclimating to my new environment and doing absolutely nothing. It was concerning from day one, when I learned of 2 nearby forest fires, one only about 10 miles away, that were producing smoke that would fill Lake Tahoe and the entire surrounding valley for the coming week. Each day, I tolerated the smoke as it came and was smart about when to call it quits. After all, I was saving myself for race day.
The morning of the race, I woke up to smoke filling the inside of our hotel room and knew that things weren’t looking good. We proceeded to get everything together as normal and took the long shuttle bus ride to race start. When we got there, music was blaring, volunteers were everywhere and it looked like your typical Ironman event: ready to rock and roll! The air surrounding the lake was clear and the water was still, much different than any of the days I had practiced in this “lake” with its 5-foot waves and surfers riding them. Everything was looking great to start the race. We were lined up on King’s Beach, toes in the water, waiting to begin our individual journeys.
The race was literally cancelled about 5 minutes prior to the start, out of safety concerns for athletes, volunteers and the general public. I understand and respect Ironman’s decision to cancel that day, however devastating it may have been to the 1900+ athletes that had traveled from all over the world to be there and made unbelievable personal sacrifices in order to get to that starting line. I’ve never seen so many grown men crying in one place before. It was terrible! I too, sniffled for all of about 5 seconds. Just then, I got that feeling when you just “know” and told myself, “I’m doing it.” Now don’t go thinking I was trying to go against WTC rulings or trying to prove a point to anybody. I wasn’t. I had been dealing with this smoke for the past week and had been smart about not training in it when it got bad. I was saving myself for this one day and I hadn’t come all the way to Lake Tahoe to vacation. I wasn’t going home without a fight. In true ER nurse fashion, I strapped my N-95 mask on and began my journey.
Because of the layout of Lake Tahoe and the mountains, I had a few logistical issues with the flow of my race. I swam in the middle of my bike ride, which is a bit of a change from the usual race day flow. But all in all, the day was extremely pleasant. No pressure, just me and the road and this mission I had set out to accomplish. It’s funny, everyone is so shocked that someone would go out and do this with no crowds and no support. But guess what? That’s what we do every day in training! I don’t always need a man on a microphone (I love you, Mike Reilly!!!) to tell me I’m an Ironman (although I would later get that anyway). Training for these things is the real journey… the every day, silent, long hours that go into even getting to that starting line. So this part was no big deal. I was merely earning the medal that they had already handed out to me (yes, this was the only race I have ever done where I got the medal first and then finished!)
Despite wearing an N-95 mask under my helmet for over 6 hours, the bike ride was really nice. Elevation was not an issue for me, and the hills, well, I had prepared myself way better than I thought! I only stopped breathing (ok, I’m being dramatic) twice on 2 of the bigger climbs and the scenery is SO AMAZING that you almost forget you’re doing work. The smoke got progressively better throughout the course of the day and by the time I was on the run, I didn’t need the mask at all.
The marathon was a special experience. By this time, I was aware that there were a few others out on the course and we had already formed a special bond through waves and cheers. Their people became my people and I found myself with random strangers checking on me well into the night. One thing I learned about running a marathon on a mountain is that it is PITCH BLACK. Talk about not being able to see your hand in front of your face! I even had a light on my race belt, but it was still incredibly difficult to navigate the run path in this environment. Towards the second half of the run, I found myself doing loops around our hotel (yay) so that I could see where I was going. This is about the equivalent of running on a treadmill for me, so that part was not very exciting, but I had to get the miles in. About 5 miles from the finish, I decided to detour up the mountain a bit to where the finish line would have been. To my surprise, I was greeted by bright lights, music and about 20 screaming people. I jokingly said, “Wait, I’m not done!” A “guy named Matt,” now on board as a good friend and one of the best Ironman cheerleaders I know), was there leading the group. He started running with me and asked how many miles I had left. I told him 5, and he said, “Great, we’ll be here waiting for you.” I told him they did NOT have to do that and asked about what family members or friends they had come here to support. He responded, “You. We’ve been watching you all day. We came back here for YOU!” WHAT?!?!?! I couldn’t believe these strangers were getting crazy at almost midnight on a dark abandoned mountain for ME…So I continued to run for almost the next hour with a renewed sense of excitement for my once “virtual”, now very much real Ironman Lake Tahoe finish line.
When I did come in for the finish, I had my very own announcer complete with microphone and loudspeaker, refreshments, an unofficial bedazzled heart necklace and a 1999 Ironman New Zealand bag that one of my new friends had scratched out and scribbled “Ironman Lake Tahoe 2014” in its place. These people were hugging and kissing me like I had known them my entire life. They took pictures and videos and did everything in their power to make the culmination of that initially very disappointing day an incredibly amazing finish! I formed a special bond with them in that moment that has now grown beyond Lake Tahoe. These are my kind of people; these are friendships that will forever remind me that our triathlon community is truly amazing.
As if it couldn’t get any better, two months following the event, on November 14th, my wildest dream came true. Ironman announced a handful of members of the Ironman Lake Tahoe community who had shown up, checked in and signed up for another race in 2015, that would receive the “golden ticket” to race in the 2015 Ironman World Championship in Kailua-Kona, Hawaii... and MY name was on that list! I knew that day in Lake Tahoe was special for many personal reasons, but as it turns out, the decision I made to follow my dreams resulted in the ultimate reward. This was Ironman #4 of 9 for me, but definitely the most important and special one of the bunch. I did it for ME. I did it because it’s in my blood and it’s what I had come to do. I’m proud to be the only known female member of the “Unofficial 6” that finished Ironman Lake Tahoe that day. I learned that if you really want to achieve something, be smart, be safe and go out and get it! I’m glad I did.
Never give up,
@conqueringkona on Instagram
@conqueringkona on Twitter
Runner Files: Rachel Bell Kelley March 21 2016, 0 Comments
“If you are going to do something you should do it to the best of your ability” – Rachel Bell Kelley
Rachel grew up playing soccer and running track. While she has been running for quite a while now, Rachel has only been running trail and ultra events for about four years. Her soccer coach once told her to always smile. Her coach believed participation in sports should first and foremost bring joy to the athlete. While running can be painful at times Rachel always remembers to put a smile on her face. It helps to remind her that at the end of the day she is out there to have fun.
Rachel was introduced to trail running when she moved to Chapel Hill, North Carolina. She met a great group of trail runners, adopted an awesome trail running pup and hasn’t looked back!
While Rachel has experienced podium successes, her greatest accomplishment to date is staying healthy and injury free. Four years might not sound like a long time to be in a sport but when you are putting the amount of training time in required for ultra distance events, it’s quite an accomplishment to stay healthy! Rachel’s key to staying injury free is listening to her body (which can be very difficult for runners to do when a goal is on the horizon). While Rachel isn’t afraid to push herself when feeling good she also does not hesitate to pull back if warning signs flare up.
Rachel has some pretty epic goals on the horizon! She would love to be able to properly train for and finish the Hardrock 100 Mile Endurance Run. Hardrock is one of the most challenging races out there. It has a tremendous amount of elevation change and takes place entirely at or above 10,000 feet elevation. Rachel lives at sea level with the nearest mountains three hours away. This means Rachel will have to get creative with her training in order to accomplish her goals; speed work and stair climbing can simulate the challenges of mountain races. Above all else, Rachel’s biggest goal is to be able to continue racing for years to come so that she can continue to share her passion for the sport and inspire others. Right on, Rachel!
Running ultra distances is so much more than physical training. Nutrition is key. As a result, Rachel has had to reintroduce meat into her diet after being a vegetarian for nearly a decade. Being a vegetarian was just one more thing to think about when packing for and travelling to races. Rachel now sticks primarily to veggies, nuts, seeds and local meats while avoiding gluten and dairy. Dialing in nutrition is a huge challenge for distance runners and so far this method is working for Rachel.
Rachel first saw Orange Mud at a race she was volunteering at. At the time, she was new to trail running and looking for a way to simplify hydration. She tried Orange Mud and was hooked! Rachel’s go to product is the Hydraquiver Vest Pack 1. She loves the bottle based hydration because it enables her to mix in hydration products easily while always knowing how much she has left. Rachel also really digs the front pockets on the VP1; she’s able to carry everything she needs for her racing and training!
We’re super pumped to have Rachel on our team here at Orange Mud. Follow Rachel while she continues to crush her goals and inspire fellow runners @wisp_kelley on Instagram.read more
Train with Orange Mud! March 17 2016, 0 Comments
We here at Orange Mud are beyond excited to introduce the winners of our Train with Orange Mud contest! Over the next few months we will be documenting these athletes training processes and cheering them on as they strive to achieve their monumental goals.
Search the hashtag #TrainWithOrangeMud to follow along on their journeys
Denny “The Mad One” Hodge
Denny started running during his time in the Marines. He ran a lot and he hated it. Fast forward to 2010. Ten years out of the Marines -- and 60 pounds’ overweight -- Denny started running again. A little at first, then a lot. He skipped the 5k and ran a 10k.; skipped the half marathon and ran a full 26.2. After that he jumped into the ultra world. Denny hated running off road. That changes after his first 50k. Despite his aversion for trails, Denny signed up for the Nashville Trail Ultra and the rest is history. Now he seeks out trails to run every chance he gets. In true Denny form he is skipping the 50-mile distance and going straight from 50k to 100 miles! Denny plans to tackle (or get tackled by) the Georgia Jewel 100-mile race. The Georgia Jewel runs along the Georgia Pinhoti trail, spanning five mountains, with over 16,000 feet of elevation. Denny is getting into training mode and is focusing on his nutrition and overall conditioning. The 100-mile distance is more than just being in running shape; it’s about mental fortitude and being ready for anything. The Orange Mud VP2 will be Denny’s weapon of choice in Georgia. He has his Gold USMC Eagle globe and anchor insignia attached; it gives him that Marine motivation. Denny’s journey is going to be epic and we can’t wait to cheer him on. Follow Denny “The Mad One” Hodge on Instagram - @_The_Mad_1 and Twitter - @_The_Mad_1
Jenny “Runnylegs” Nakamura
Jenny is a gal who wears many hats. She is a runner, a foodie and avid traveler. She is training for her 10th marathon at the Vancouver USA marathon on June 19. Jenny’s training plan is a little nontraditional; She has a lot of races coming up before her goal marathon, including 3 - 50k's and 3 half marathons. Jenny chose the Vancouver USA marathon, mostly because she has never been to Portland and can't wait to explore the food scene! Vancouver USA is also perfect for Jenny because it’s the same week of her birthday and the course is flat and fast and features some of the most beautiful sights the Pacific Northwest has to offer; a perfect recipe for a PR. Jenny’s goal for this race is to break her current marathon PR of 4:35. In order to accomplish her goal she is focusing on running smart, avoiding injury and dialing in her nutrition strategy. Jenny hydrates using the Orange Mud Vest Pack 2; she is a superb blogger and takes some epic pictures. Follow along in her journey on her my blog www.runny-legs.com or on Instagram &/or Twitter by following @runnylegs.
Mallory “RunYogingRun” Billings-Litke
Mallory lives in Providence, RI and is training for the Stonecat 50 miler in Ipswich, MA on November 5. Stonecat takes runners on a “runnable” technical single track course through some beautiful Northeast foliage. As the year progresses she will be consistently increasing her mileage so her body is ready for the fifty-mile distance. At the posting of this blog, Mallory’s immediate goal is Pineland Farms 50k in New Gloucester, ME. 2016 is going to be a big year for Mallory; she is determined to enter the world of ultra marathons and has hired a running coach to help her prepare. Despite having asthma, Mallory has always been determined to prove to herself that no goal is out of reach. It is for this reason that her training is always focused on training smart and remaining injury free. She also believes in the importance of hydrating and out of the MANY different brands of packs she has tested has fallen in love with the Orange Mud Hydraquiver Double Barrel. She love it because it fits well on her body and holds everything she needs for racing and long training runs. Mallory is super pumped to be a part of the running community and feeds of it’s tremendous camaraderie and support. We here at Orange Mud are just super Pumped to have her on our team! Follow along with Mallory as she crushes her goals in 2016. Check her out on Instagram at @RunYoginiRun or shoot me her a tweet at @RunYoginiRunMBLread more
Runner Files: Deo Jaravata - A running legend in our books! March 17 2016, 1 Comment
“I’m not a fast runner. But I know how to finish and how to enjoy any race” – Deo Jaravata
When Deo turned thirty years old he felt as if something in his life was missing. He was easily depressed and just not feeling fulfilled. A friend recommended that he try running so, in 1997, Deo joined a running club. Shortly thereafter, he began training for the Los Angeles Marathon. Flash forward 20 years… and Deo, now fifty years old, is one marathon away from having run 400 marathon or greater distance events. We’ll give you a second to re-read that in case you’re still in disbelief…
Deo is a high school math teacher who runs for physical and mental health. He comes from a family of runners. His father coached track and field when Deo and his sister is also a marathon runner, so it’s no surprise that Deo turned out to be such a prolific runner. In 2011 alone, he ran fifty-two marathon or greater distance races. That’s a marathon or ultra every weekend! Almost equally as impressive, he scheduled out each race and travel logistics for all of 2011 in the last few weeks of 2010.
In order to be able to run so many long distance events, Deo has to be careful not to over train. It’s a delicate balance. On one hand his body needs to be kept up so that it can handle the rigor of so many miles and on the other he needs to be sure he’s ready for each event by not over doing it in between. It is for these reasons that Deo’s training is always in flux. Deo sets a plan for himself determined by the frequency of his events and sticks to it. He’s found that running two to five times a week 3 to 6 miles a run and then racing on the weekends works for him. It also doesn’t hurt that he gets massages regularly! Deo’s ultimate goal is to run a marathon or ultra in every state and on every continent. With his running prowess, we think he can surely accomplish this goal.
You’re probably wondering how Deo fuels himself for his epic lifestyle. In his own words he “pretty much eats everything in sight.” He’s always careful not to eat anything crazy the night or two before a race and uses Carbopro to fuel during his races.
Deo stumbled upon Orange Mud after years of being frustrated with bladder style hydration packs. He loves the Hydraquiver Vest Pack 2 because it’s so easy to refill during races. Over the last couple of years Deo’s trademark has been the Elsa doll (from the Disney movie Frozen) that he straps to the back of his VP2. He can also be heard singing the hit song, “Let it Go” from the previously mentioned movie. As you can tell, Deo is a fun guy to be around out on the trail.
If you want to follow along as Deo pushes past the 400 marathon mark check him out on Instagram @deojeromeread more
Runner File: Kevin Bartow February 29 2016, 0 Comments
“When I finished my first 50 miler, which was my first ultra, I cried like a baby. It was like a religious experience.” –Kevin Bartow
If we had to describe Orange Mud Ambassador Kevin Bartow in one word we’d probably use “passionate.” Kevin is extremely passionate about being the best version of himself he can be. As a dedicated husband, father and personal trainer, it’s safe to say that by living his own life to the fullest he is helping to make the lives of the people around him better every day.
In high school Kevin was a self-described “orchestra dweeb.” As one of the smaller kids he often felt overlooked in team sports. One day his buddy Jeff suggested he join the cross country team. For Jeff, running made him feel like he could do anything. That stuck with Kevin and he decided to join the team! Today, Kevin refers to his participation in the sport of running as his “therapy” and he’s been taking it more seriously lately.
In 2014 Kevin conquered the Can Lake 50 mile endurance run, his first 50-miler! Most people would probably say that running their first 50 mile race is their greatest running achievement to date. But, Kevin isn’t most people. Kevin really loves helping other people achieve their goals; he makes his living doing just that. In fact, one of Kevin’s proudest moments in running was when he helped his wife, Gia, complete her first half marathon.
Kevin credits his success in running to his alternative training style. As a personal trainer he strength trains “like an animal.” Kevin finds solace in his unconventional training; he trains using kettle bells, slosh pipes, sledgehammers and huge tires. While training for ultra-marathons certainly requires logging lots of miles, Kevin believes that “turning your body into a tank” can’t hurt.
Kevin is an athlete through and through, but his greatest accomplishments have nothing to do with running. Kevin’s number one passion is his family. Being a husband and father drives him to be a better person. Living a healthy lifestyle is a tool he uses to set a great example for his kids!
The way Kevin found out about Orange Mud is actually a very cool story. His friend (also an Orange Mud ambassador) Ray gave Kevin his first Hydraquiver vest and it was love at first wear. The cool part is that Kevin has since gifted that same Hydraquiver to another runner in need! Kevin also loves the Orange Mud super soft everyday shirt; “it’s like being hugged by puppies.” Sounds pretty amazing to us!
Kevin has been running more relaxed recently since switching to running by feel and ditching his Garmin. He’s got some big goals on the horizon in 2016 including the C&O Canal 100 mile race in Maryland.
If you’re looking for some fitness inspiration follow Kevin on Instagram at @exuberantrunning and on Facebook at “Salty Anchor Fitness.”read more
Training Priorities February 23 2016, 0 Comments
Guest writer, Orange Mud Ambassador, John Stasulli
“The support of my family is what allows me to achieve my goals” – John Stasulli
Many times both on and off the trail I have heard others say “I can’t do a long distance race because I work…have a family…don’t have time…etc.” In fact, this is one of the biggest reasons I hear from people regarding why they don’t train for longer distances.
People have often asked me “You are married and have a career; how do you find the time to train”? I’ve even had people at times question whether I did have a family or career. Whether you are training for a 5k or a 100mi race, there is a certain degree of life-balance that goes along with that training.
I have identified what I believe to be the steps necessary to achieve a comfortable balance between life and training. This of course will change slightly from person-to-person, but at its core, this will get you there!
1. Identify and prioritize your goals
Many people have an idea of what their goals are. Finish a 5k without walking, qualify for the Boston Marathon, or even get a sub-24 finish at a 100mi race. What you don’t hear reference to is how they prioritize that goal within their life. For me, my life is structured around Family, Career, and Running; in that order. While this is the order of my priorities, I also work to align those priorities around my training.
2. Determine sacrifices to support your goals and priorities.
Regardless of your goal and what you are training for, sacrifices will need to be made. This step is all about the unification between your goals and priorities. Having priorities doesn’t mean you have to give up on a goal, it simple means you need to determine what sacrifices you need to make to satisfy life’s priorities and your goals.
My personal balance comes down to time. The majority of my running is done early in the morning while my family is still asleep. Waking up at 4:00am everyday to complete my runs while my family is still sleeping is not uncommon; In fact, it is the norm. This allows me to devote time to my family and career with the least impact to others as possible.
4am on Dana Peak Trail
3. Inclusion (optional)
Inclusion won’t apply to everyone, but for my family and I, it has made a huge difference in my training and race participation. The support of my family is what has allowed me to achieve my goals. Let’s face it; attending trail races, even semi-local ones, often times turns into a weekend affair. Telling your family “Hey…What do you think about me going to another race” doesn’t always sit well. Remember your priorities? My family and I worked out an awesome compromise that benefits us all! For the longest time we camped when I went to races. Well my wife is NOT a camper. This past November she accompanied me (in a tent) at a 24hr race, Jackalope Jam 24hr. On the way home from that race she says to me “Why don’t we look at a small camper? I could go to races with you that way”. I guess I don’t need to tell you how we attend races now! Now while my wife still doesn’t like me running the long races (she is my wife and concerned about my well-being), at least now we are doing it together! This year we have taken our new camper out to 3 different races already, visited 3 different state parks, and having an absolutely great time together! Having your family behind you makes your training and races even better!
My wife joining me at Bandera 100k
The important thing to remember is that you can still achieve your goals even when you have a family and career. You just need to be able to identify your priorities and determine what sacrifices you need to make to support your priorities.
These very steps were key for me last year. In 2015 I had 2 rather lofty running goals.
- Run 2,015 mi in 2015
- 365 day running streak.
Runner File: Rachel Ragona February 18 2016, 2 Comments
“The desire to fulfill my potential is what keeps me going” – Rachel Ragona
When Rachel was in her teens she started running to school a few days a week to save her bus money so that she could use it to go out with friends. Much to her surprise, Rachel soon discovered that she actually enjoyed running!
Rachel was inspired after seeing Paula Radcliffe set the world record at the London Marathon in 2003. While this sparked her curiosity it was a while before Rachel worked up the courage to start racing. About seven years ago Rachel started her racing career with some 5ks, 10ks and sprint triathlons. Flash forward to 2015 and Rachel’s running prowess has grown exponentially. In 2015 Rachel knocked out four challenging 100-mile trail races, while also setting a sub-3:15 road marathon PR. While she is (rightfully so) super proud of these accomplishments her greatest accomplishment is that she is still able to run. While Rachel truly loves running to its core, running does not and has never come easily to her.
Injury has definitely been Rachel’s greatest obstacle to achieving her athletic pursuits. Even in her early days of running to school Rachel struggled with biomechanical issues which led to constantly being injured. Rachel has found creative ways to diversify her training so that she can continue racing and checking goals off her bucket list. First and foremost Rachel factors in a few off months each year which allows her to focus on racing and training for 8-9 months of the year. Rachel practices banded exercises, strength and balance work weekly in an effort to stave off injury before it happens. Rachel’s ultimate goal for 2016 (and hopefully every year thereafter!) is to have a full year uninterrupted by injuries.
Rachel’s favorite Orange Mud product is her “Jet-Pack,” also known as her Hydraquiver Vest Pack 2. She is also never far from her Transition Towel which is now a permanent fixture on her car seat. Believe it or not, Rachel discovered Orange Mud from a pop-up ad online! She is now admittedly is addicted to her Orange mud gear! When racing and training Rachel fills her Orange Mud bottles with Proven Nutrition to stay hydrated and relies on Hammer Nutrition for fuel.
The best advice Rachel ever received wasn’t advice meant for her at all! While watching the Tour de France, commentator, Phil Liggett once said “that it comes down to who is able to suffer the most and still come through at the end.” This really stuck with Rachel. Rachel says that while she may not be the most naturally talented, or fastest out there, she is really good at suffering hard and not giving up! This is evident by the adversity she has already overcome. Growing up in foster care in Northern England Rachel has never given less than 110%. She now lives in Los Angeles, has a happy and healthy family, a degree in exercise physiology and a kick ass running resume. We here at Orange Mud are pumped and honored to have her on our team!
Rachel has some epic goals on the calendar for 2016. She’s vying the California Triple Crown of Ultrarunning. This is three 100-milers, each just one month apart: San Diego 100, Santa Barbara 100, and Angeles Crest 100. Hashtag impressive.
Follow Rachel on Instagram @rachel_ragona and cheer her on!read more
Ready for a road trip to Big Bend National Park? February 11 2016, 0 Comments
Big Bend National Park
Author: Nicki Klein
My boyfriend and I had plans to spend a couple weeks in Texas and decided that in-between visiting friends in Austin and the San Antonio area, we’d spend 3 nights in Big Bend National Park since neither of us had ever been.
Big Bend National Park is located in a remote part of southern Texas, and in some parts, is separated from Mexico only by the Rio Grande. For more than 1,000 miles, the Rio Grande forms the border between Mexico and the United States, 118 of which lie in Big Bend. In fact, the name Big Bend comes from a large bend in the river that bounds the park. The park covers 801,163 acres and is the largest protected area of Chihuahuan Desert topography and ecology in the United States.
We knew we wanted to do some backcountry camping, and after perusing the National Park site, we decided on the Outer Mountain Loop trail, a 30 mile, 3 day, 2 night, strenuous hike. We arrived at the Persimmon Gap Visitor Center, the first visitor center reached in the Park when coming in from the town of Marathon, on Saturday January 2nd, in the late afternoon. The ranger advised us that we could pay our camp entrance fee ($25) there, and register for our primitive campground for the night ($12). She also suggested a nearby hike, and told us that she’d prefer we visit the Panther Junction Visitor Center in the morning to get permits for the Outer Mountain Loop hike since they’re closer to the trail, and more knowledgeable about the skills and requirements preferred for this trail’s hikers. With our fees paid, and the knowledge that the Panther Junction Center opened at 9am the next morning, we left and headed south to the two northernmost trails in the Park. Dog Canyon and Devil’s Den are a pair of narrow ravines in the Santiago Mountains, a thin range that forms a boundary between BBNP and Black Gap Wildlife Management Area. Unlike the trails we see in Louisiana that are tree lined and marked with paint (aka blazes), the shrubbery of south Texas does little in helping mark a path, so cairns (piles of rocks) are used instead. With only a couple of hours of daylight left, Brian and I walked and climbed along the steep, rocky hillsides of the two ravines before making our way back to the car.
Our campsite for the night was at Nine Point Draw, just south of the trails we’d just hiked. The site is not marked with a sign (the ranger said they’d been having trouble with people messing with it—why, I’m not sure), but her directions were accurate, and we were able to easily find it. We had the place to ourselves, and quickly set up our tent, and began cooking in the bear box at our site in order to block the wind from delaying our dinner time. We both tend to be simple eaters, so for this meal, and both of our other dinners on this trip, we’d put a packet of instant rice in our cookware (an indistinguishable metal pot on an MSR Pocket Rocket), followed by a can of corn, a can of black beans, and a small can of salsa (either verde or red). We didn’t drain any of them because leaving the liquid creates a soup-like meal. Heat until hot, and that’s dinner. Each night we’d also use my Jetboil to (super quick-like) heat water for tea. Brian said the tea kept him warm in the 30 degree temps. I said he’s crazy. After dinner, we walked the mile or so from our site to the main road, than along the Terilingua Ranch Road. We kept our headlamps off as much as possible, although we had to use them a couple times to prevent twisting an ankle on the heavily rutted road. Brian prefers his Black Diamond lamp, and I prefer my Petzl Tikka RXP (although a word of warming-this lamp will absolutely lose its charge in cold weather-I sleep with mine loosely around my neck, under my jacket, to keep it warm). Wanting to be completely packed and ready at the visitor center at 9am to get our permits, we called it an early night and went to bed.
I woke up the next morning warm (I’d stuffed myself into my 0F sleeping bag and worn mySmartwool socks, Patagonia leggings, prAna pants, Smartwool baselayer shirt, prAna hooded shirt,Smartwool vest, the Northface Thermoball jacket, Northface gloves, and Backpacker beanie…I get cold easily*), but sore. The random piece of blue foam I’d slept on was absolutely not conducive to a good night’s sleep. Brian, on the other hand, was well rested having slept just fine on his Thermarest Trail Lite Sleeping Pad. *Side note: These are the same clothes I wore, in some variation, the entire trip. I fully attest to their durability and wicking capabilities. I never asked for Brian’s opinion, but he at least didn’t kick me out of the tent.
After we’d packed up and reached the Panther Junction Visitor Center, the ranger seemed apprehensive, to say the least, about our plans. She suggested that after caching water for the second half of our hike, and reaching the trail head, we’d be getting a late start on the 15 or so miles we’d need to complete that day. Instead, she suggested we do a day hike, camp at a primitive campground that night, then do a hike from the Chisos Basin the next day, backcountry camping on the South Rim, and hiking out our last planned day in the park. Rangers tend to err on the side of safety, but they generally have a good idea of what they’re talking about, so we went ahead and took her advice.
We decided to hike the Marufo Vega Loop, a trail that another ranger had told us was his favorite in the park. The NP site describes it as “a strenuous, but spectacular day hike or overnight backpacking trip.” With our daypacks packed with water and a few snacks and supplies, we headed out. Lucky for us, our trip in early January is a “perfect” time to go because the temperature never nears the 100F that can be reached at other times in the year. A sign at the beginning of the trail told us that the hike would be a 14-mile round-trip, close to the mileage we would have reached with our original plans.
The first section of the trail is flat, passing along mesquite, cacti and other brushy (and prickly) shrubbery.
But after less than a mile, the rocks appear. And the uphills. And the downhills. Switchbacks. Etc. And it never really gets easy again. But…the hike was spectacular. Although the clouds never let us see much blue in the sky, we didn’t get rained on, and the wispy clouds kept us guessing what we’d see next. We’d occasionally stop and try and see where the trail continued in the distance, but with all the switchbacks, cliffs, and canyons, what lay ahead was often a surprise.
After about 7 miles, we reached a sign that said an extra .5 mile would take us to the Rio. I enjoy the “details” (the small extras), as Brian likes to joke, so it was no surprise that I insisted on the additional trip. That half mile was straight down, obviously making the .5 mile back to the main trail straight up, but with all the elevation variation throughout the hike, this wasn’t necessarily any more strenuous than anything we’d already done.
We finished the hike in approximately 6 hours, and then got in our car and made the short drive to the Boquillas Canyon Trailhead. This was a short (1.5 mile roundtrip) hike that had been recommended to us by numerous people. The hike was quick, and beautiful.
For our final activity of the day, we drove to the Hot Springs, also known as Boquillas Hot Springs. The spring is part of a former resort developed by J.O. Langford in 1909. There is a short hike one can take to this location, and there are primitive (aka not Honda Civic friendly) roads, but there is also a 2 mile unpaved road that most cars can take to reach the Springs. This is the one we took. Our vehicle was fine, but taking an RV or trailer on that road is not advisable due to the various twists and turns (signage explains this). After parking our car, we made the short walk to the spring, passing petroglyphs left by Apaches many years ago. The spring is frequently submerged by the Rio Grande, but when we got there, the water was low, and soaking in the 105 F water was perfect after almost 17 miles of hiking.
Photo Credit: NPS Photo
After the sun went down, we rushed to change, and drove off in search of our campsite at Government Spring, the closest campsite to the Chisos Basin Visitor Center, where we’d start our hike the next day. We followed what was already becoming a routine: setting up our tent, making dinner, and drinking tea and set an alarm for early in the morning.
We woke up to darkness and packed up our gear and made breakfast (oatmeal mixed with peanut butter, flax and chia seeds, Louisiana honey, and half a banana—the same thing we’d eat for breakfast everyday, and also what we both eat most mornings anyways). With our bags packed for the backcountry portion of our trip we headed 6 miles south to the Visitor Center, having never seen our campsite surroundings from the night before.
Because we’d already gotten our permits and reserved our campsite for the night, as soon as we parked the car at the Chisos Basin Visitor Center and Lodge, we grabbed our packs and hit the trail. We’d purchased a Chisos Mountain map at the Visitor Center the day before, and decided that we’d hike up the Pinnacles Trail, and down the Laguna Meadow Trail the next morning.
Although we had more weight this first day, and the Pinnacles Trail is much more steep, we both knew our quads could handle the hike up Pinnacles better than our knees could handle the hike down. The day was very cloudy, and cold. In areas where the sun hadn’t reached, frost and (some) snow were visible.
Within a couple hours, we we’d hiked the 6.3 miles (and a little extra because we got “lost” looking for our campsite) and were reaching Southeast Rim Campsite #1, “one of the nation’s best campsites, according to Backpacker Magazine,” and per the ranger at Panther Junction. The views were supposed to be amazing, but when we reached the rim, all we saw was a bright white backdrop—we were contained within cloud upon cloud.
We set up our camp, the first time doing so in daylight on this trip, grabbed our daypacks, and spent the afternoon and early evening hiking approximately 10 additional miles along the SE, NE, E and SW rims, the Juniper Canyon Trail, the Boot Canyon Trail, and the Colima Trail. As the day progressed, so did the sun’s warmth, which I greatly appreciated, and occasionally the clouds would part, providing spectacular views of mountaintops (though we never saw what was below us).
Although it was only 5p, we were both starving, and the temperature was dropping. Dinner and tea were quick, and we were in our tent shortly after 6. We’d set an alarm for shortly before 6am, and although 12 hours in a tent is a LOT of time, the shelter from the misty clouds and chill provided by our all season tent was MUCH appreciated.
After a less than perfect nights rest (stupid blue foam pad), I turned on my headlamp and poked my head outside the tent. All I could see was condensation and mist…again, we were in the clouds.
We knew there was no point in trying to dry out any of our gear in this weather, so everything was packed up (we aired everything out when we got to our destination that night), oatmeal was eaten, and we headed along the South Rim Trail in order to meet up at the Laguna Meadow Trail junction and make our way back to the Basin. Other than a brief stop at the composting toilet (do your business, than put a scoop of compost on top and close the lid), we powered through the 5.8 miles back to the car. The clouds were less prevelant this morning, and we were actually able to see some of the Basin, although we never did see that “spectacular” view from our campsite (a Google image search later provided it was quite beautiful).
Even with the cold and overcast weather, I absolutely enjoyed my time in Big Bend. The variety of landscape really surprised me. What I expected to see was cacti, and instead I saw foliage, many different types of trees, grasses, rocks, canyons, meadows, etc. It seemed every turn took us to a different landscape. Big Bend truly was a jungle in the desert, and it definitely exceeded my expectations.
Tips and take home messages
With this trip, Brian and I learned what our hiking capabilities together truly were. As I mentioned earlier, rangers have to keep visitors safe, and they don’t know a hikers capabilities. Listen closely to a ranger’s suggestions, but also be confident in your own capabilities. You know your hiking style and experience better than anyone else. Looking back on our trip, we now know we could have done the Outer Mountain Loop trail as we’d planned. But, neither of us regrets the trails we did instead. We simply need to return to Big Bend to complete our original plan.
Be prepared for whatever park you go to. Know which roads your vehicle can handle. Research whether you need to cache water, get permits ahead of time or at the ranger station. Know what “the facilities” are like—in Big Bend, bring a trowel, and know you have to pack EVERYTHING out…that includes toilet paper. Sure, you’ll probably get away with hiding your waste under a rock, but don’t do it. Yuck. Make sure you have everything you need. Big Bend is remote: for last minute supplies, stop in the surrounding towns of Alpine or Marathon. There are some small gas stations in the park, but you’ll be paying much more for gas and amenities than you would at a locations outside the park. Finally, tell a responsible person what your plans are. Cell phone service is often unreliable in National Parks. All in all, PLAN! Oh, and definitely break in your gear before you go–wear your hiking boots for a walk around the neighborhood, practice setting up your tent, know how to turn on (and off) your headlamp. Trying to get used to a new piece of gear in the wilderness is not fun, and can be downright dangerous.
If you plan ahead and are prepared, a trip to a National Park is a wonderful experience. And even if those plans change, that’s all part of the adventure. Enjoy it!read more
Guest Blog Writing for Orange Mud February 02 2016, 0 Comments
About Orange Mud
The premise of Orange Mud is simple, make the best dang gear on the market for athletes. “Innovation from frustration” is our motto, simply because so many products fall short of quality, functionality, and ease of use on the market.
The goal of our blog is to educate our customer base about our products, athletes, nutrition, clothes, shoes, socks, lube, tips, tricks, tools, and advice for endurance sports. Staying positive, educational, and keeping a personal touch to every post is the goal. Our team of independent experts and editors produce original content each week, including videos, infographics and articles. Orange Mud focuses on helping endurance athletes achieve success in four main areas: products awareness, nutrition, fitness tips and managing their health.
Familiarize yourself with our content, topics, tone and style at http://www.orangemud.com/blogs/orangemud.
What We Look for in Guest Posts
- Relevancy: Our audience consists of endurance athletes. That doesn’t mean all are fast, some are 5k’s, some are 100 milers, some are very new, some are very experienced, some are back of the back, some are at the front. All content should be geared toward this audience. A good question to ask is, “How does this piece of content help endurance athletes?”
- Educational information: Content should offer endurance athletes helpful and actionable insights that can help lead to a better active lifestyle.
- Interesting angles and well-written copy: Find a unique angle to cover, highlight the most essential, valuable insights and provide clear take-aways.
- Strong, Supported Ideas: Support points with examples, accredited data (please link directly to all data referenced), references (can be linked), even personal anecdotes—these can all help your advice better resonate with readers.
- No brand or product promotion: Content should not be self-serving, sales-y or promotional in nature. If your content mentions a brand or brands, please disclose to the editorial staff and within the content itself if you have any relationships, financial or other interests in those brands.
What We Look for in a Contributor
- Endurance sports expertise and experience: We want contributors who are endurance experts and can provide the most relevant advice to our audience.
- Authenticity: Offer a genuine, personal point of view that encourages readers to engage with the content. Speak from a first-person voice vs. second or third.
- Strong social following: We not only look for a strong social following on sites such as Twitter, Facebook, Google+ and LinkedIn, but we specifically look for an endurance sports following. Are your followers the endurance sports customers we want to reach?
- Engaging writer: To create engaging content, you need to be an engaging writer. If you have any samples of your work, please send them with your pitch.
Interested in Pitching a Guest Article?
Send an email to email@example.com. Please title the subject of your email “Orange Mud Pitch.”
- What is the name of the article?
- What is the article about (2-3 sentences will be fine)?
- What will readers better understand after reading the article?
- If you have more than one article idea you’re pitching, please include the above information for each article.
- Who is the endurance athlete or expert that will be contributing?
- Where has this endurance athlete or expert previously contributed content? Please include links.
- What is the endurance athlete’s social media following? Please provide relevant links.
- How do you plan to drive traffic to the article?
Ideally 500 to 800 words. But a min of 300 and max of 2000 is the range depending on the type of content.read more
How to build a "running survival kit" January 31 2016, 0 CommentsGuest write Jenn Collins read more
Mostly Vegetarian Lifestyle January 21 2016, 1 Comment
Author: Nicki Klein
On January 5, 2015, I decided to give up meat for a month. Yes, I know most “New Year’s Resolutions” begin on the first of January, but I’ve always been a procrastinator. I can’t say why I originally picked this goal for myself-mostly I suppose it was a challenge. I didn’t think I could do it, so I wanted to see if somehow I could.
The interesting thing-that very same day, mere minutes after my goal began, I sustained a (re)injury that would affect my fitness for months. Long story short, I hurt my back in 2007 during a car vs. 2 18-wheeler car accident. While driving to work on the 5th (I normally bike), I coughed, and threw out my back. This was my first flare up. I was confined to my couch for 2 weeks, and ran very little for the next three months. At a time when I normally would have been tempted by emotional eating, I had a goal to strive for. Because of that goal, I didn’t gain any weight during that first month of inactivity (I literally ran 1 mile in January). After I reached my month long goal, I figured I might as well keep with it and see how long I could go. In April, I finally started picking up my fitness again, and over the following months, I’ve been training for a 100 mile race (my second ultra-my first was a 50k training run for this race) taking place on December 5th. I’ve also taken up yoga recently, and I still try and fit in all my hobbies occasionally (climbing, stand up paddleboarding, kayaking, hiking). I know that my food lifestyle (it’s not a diet-diets are temporary, and generally bad for you) has definitely been a factor in my overall health improvements in the past 11 months.
Let me offer a disclaimer here: I am not vegan, nor am I a vegetarian, nor a pescetarian (a lesser known term that means the only meat source consumed is seafood). After my month long goal, I told people I was a mostly pescetarian. Now I say I’m a mostly vegetarian. I never buy meat products at the grocery store, and I rarely purchase them when dining out. I will occasionally consume meat, only so that my stomach can handle such foods when I’m really craving a juicy burger, some boneless wings, or something comparable. And, I live in Louisiana-I definitely enjoy raw oysters, shrimp po boys and crawfish boils occasionally. But those occurrences are rare. For the most part, I consume LOTS of produce (I’m a member of a local Community Supported Agriculture (CSA) group). A hashtag I frequently use on Facebook is #poweredbyproduce. I also eat lentils, quinoa, cous cous, whole wheat pasta, rice (although there’s talk of too much rice being toxic, so I’m careful about how much rice I eat), beans, and chickpeas on a regular basis. And I haven’t given up all animal products. I LOVE eggs, and use them as a source of protein on a regular basis. Cheese is infrequent, more of a special treat. Fortunately, I never really liked cow’s milk, so substitutes like almond and rice milk work well for me.
In order to make sure I’m getting the all the nutrients I need, I take dietary supplements including: Calcium 600+D (1 tablet per day that provides 400 IU, or 100%, of my vitamin D needs, as well as 600mg, or 60% of my daily calcium); as well as 65mg of iron, or 361% of my daily needs. I also take a glucosamine/chondroitin capsule on a daily basis. Although research is back and forth about the benefits of glucosamine and chondroitin supplements, I feel like it helps me, so I continue to take it.
Overall, I feel my nutritional changes have done nothing but good for me. I love knowing the fuel I feed my body is natural-if I don’t recognize an item on a nutritional label, it’s probably not for me. I haven’t noticed any negative changes in my energy levels, and I feel better both mentally and physically when I’m not eating all the processed foods that are so frequently shown to us in advertisements and below bright lights in our grocery stores. I haven’t eaten at a McDonalds, Burger King, Wendy’s etc. since that first day, January 5th, because what’s the point of going to a fast food place for a salad? Really. And I’ve lost weight (down from approximately 130 to 122-I’m 5’5”), but more importantly, I’ve lost fat. I can feel it, and I notice it in my clothes. I was a size 6-8 (ladies, we know how each brand is sized different), and now a size 2 feels a little roomie. That’s definitely a good feeling!
Although some people make more extreme nutritional changes than I have ie Scott Jurek (http://scottjurek.com/) or the No Meat Athlete Matt Frazier (http://www.nomeatathlete.com/), I’m proud of the changes I’ve made, and I feel my choices are sustainable, for me. Sure, I give in to a steak and potatoes dinner occasionally, and yes, some processed candy was proooobably consumed during the month of October (dangit, Halloween), but overall, I’m a much healthier individual than I was 11 months ago. Additionally, I know I’m causing less harm to the environment than my meat-eating peers. It takes “2,500 gallons of water, 12 pounds of grain, 35 pounds of topsoil and the energy equivalent of one gallon of gasoline to produce one pound of feedlot beef (http://www.earthsave.org/environment.htm) -not to make you feel guilty or anything, my friendly carnivores. And finally, I don’t have to watch those videos of animal abuse at factories and feel like I’m contributing to their mistreatment. In the end, my story is proof that you can lead an active lifestyle, while eating healthy, natural, “mostly-vegetarian” meals.
* No animals were harmed in the writing of this blog, although the last piece of Halloween candy may or may not have been consumed during such.
A typical daily meal plan during training season
-Breakfast: sweet potatoes, green peppers, and onions steamed with water and coconut oil, topped with siracha; an orange
-Snack #1: red pepper strips and a hardboiled egg
-Lunch: mixed greens salad with grape tomatoes, avocado, sunflower seeds, red pepper strips, olive oil, pink Himalayan salt, black pepper (and any other toppings I have available at the time); sweet potato chipotle chili topped with Greek yogurt and avocado
-Snack # 2: grape tomatoes
-Post workout snack: roasted turnip wedges, almonds, and a banana
-Dinner: whole wheat pasta with roasted Brussel sprouts, parmesan cheese, and olive oil (will substitute pasta with spaghetti squash or zucchini noodles, quinoa, cous cous, lentils or rice; and will substitute veggies depending on what I get in my weekly CSA)
-per day, I usually drink 1 cup of black coffee, 1 cup of green tea, a good beer (or two), and lots of water
-not pictured: something sweet, such as a small piece of dark chocolate or yogurt covered pretzels
Guest post by Nickie Kleinread more
Get off the Proverbial Path: First Trail Race December 28 2015, 1 Comment
Tips for Beginners
Thinking about doing your very first trail race? Many runners start their running “careers” on pavement or sidewalks (not all of course, but some). When we first start running I think we look for something close to home, someplace safe. Someplace not far away so we can get back to the comfort of our front doorstep quickly in case we’re near death from putting in those first couple of miles. After time, of course, we get more comfortable in our running and start venturing farther from home. Some of us gravitate towards trails and fall in love with them. Whether you live in the mountains, the plains or on the coast, there are typically trails nearby.
Running trails is one thing but to do it with a BIB number is another. It can become a bit intimidating. If you prepare properly, however, you can minimize that factor. Once you decide on a race, make sure you understand what the terrain will be like. For your first race on trails you may want to think about doing something in your local community. You’ll most likely be able to find a course map and will be able to check out the terrain and even run the course prior to the race. There are a plethora of distances to choose from. Choose a distance wisely and within your current skill level. If you struggle with marathons on pavement you may not want to start your trail racing career with a hard, technical 50K. Be smart.
Trail racing is typically not done on “pancake flat” courses. Keep that in mind. Your pace may not be anywhere near the pace you run on asphalt. Go by “perceived” effort and not by what you see on your GPS. I would challenge you to forgo the watch. Every course is different and pace can change dramatically. Sometimes our pace expectations are not met. This can affect us mentally if we dwell on our GPS’ too much and could possibly dictate the outcome of our race. This is certainly up to personal preference but give it a try sometime. You may surprise yourself.
Getting ready for that first race will of course, require training. Preferably running more trails similar to what the race terrain will be like or as I stated before, running the actual course itself. To be successful racing on trails requires training on trails. Trail shoes are not required but I strongly suggest them. They’re made for the varying topography of the trails we run and typically have better “gripping” power. Depending on the length of the race you choose, hydration could also be a factor. Whether you choose handhelds or a pack, it would be prudent to have one or the other. Longer trail races will most likely have aid stations. Unlike road marathons, however, they are typically not abundant and are spaced father apart. Some trail races are in remote areas, so please, be safe and take water with you.
During the race you’ll want to stay focused. Trails (even easier ones) can be tricky and you need to pay attention. I like to look ahead several strides and mentally determine where I’m going to go. In other words I “plan” my foot strike well in advance of getting there. For me, that’s 10-15 feet, a tad longer if I’m going downhill. This is different for everyone and distances will vary. It’s something that takes practice. I will “scan” periodically (forward and back) as well. If you are constantly looking straight down or looking close to your feet, you’ll find it difficult to determine the “lay of the land” and the probability of a misstep increases. Knowing where your feet are going to land will help minimize the chance of falling.
Going uphill I typically use my arms a bit more. Pumping them will help you get up those hills more efficiently. On the downhills keeping your arms out from your body (elbows slightly up) will help with balance. Once again, we are all different and how far we hold our arms out and how hard we pump can vary. Practice will help you determine what works best for you. I also like to keep my stride short on the trails. It’s more efficient and will help keep your foot strike under you (or even a little behind). This helps tremendously with efficiency and shock absorption.
For the first race I suggest not to take it too hard, at least in the early stages. Getting a feel for the trails is very important this first time out. Having fun is really what it’s all about. Just do that, have fun! I like to say “run happy”. Smile big and often when you’re tackling your first trail race and I guarantee you’ll have a wonderful experience. The camaraderie I see is truly unparalleled. Some of the best people I have met have been at a race. It’s a fun way to get out and enjoy all that Mother Nature has to offer and to give yourself new challenges. It’ll leave you yearning for more. So what you waitin for? Get out there and do it!!
Big thanks to our guest writer Ed Thomas for this article.
Runner Files: Richard Rivera December 24 2015, 1 Comment
Athlete Spotlight: Richard Rivera, how he found the fun in sport and lost 75 pounds!
Richard is one of those guys you just love to be around. He is enthusiastic, inspiring, and always on the move! He will admit to you that he was not always this way. "The way I was living was neither productive nor healthy for my family or myself. What led to my break through was having kids and not being able to play with them like I wanted to as well as not being able to do simple things like tying my shoelaces."
Two years ago he discovered Obstacle Course Racing (OCR). He thought, "Looks fun, I want to try it!" Little did he know OCR would change his life.
What started as "just something to try", his biggest accomplishment to date is the ability to complete the Double Trifecta in Spartan Races. There are three race distances towards reaching a trifecta 1) Sprint (approx. 4 miles and 15+ obstacles) 2) Super (approx. 9 miles and 20+ obstacles) 3) Beast (approx. 13 miles and 25+ obstacles). In order to get a trifecta, a person must complete all three races in 1 single year (Jan. - Dec.). A double trifecta means he did that twice in one year!
Being an obstacle course racer requires speed, upper and lower body strength. Running and full body strength workouts are all equally important. When it comes to the more challenging obstacles, his trainer creates workouts that will help him improve in those areas, whether it be grip strength or rope climb technique for example. "I keep a log of all my training, this allows me to have a reference point for measuring my improvements. I believe these things have and will continue to be the keys to my success both now and in the future."
His goals include being ranked in the top 25 for his age group as well as to get 'The Coin'. In Spartan races, to get one means you are officially invited to compete in the world championships.
Richard's biggest challenge is managing family, work and training/competitions. (He likes to think of it as a 'blessing.') "The ability to make sure I’m relevant in each of these areas is very important. For example with training sessions, I have to train in the morning and be done by 7:30am or wait until 8pm after the kids have gone to sleep. Being a husband and a father is my greatest joy."
You will recognize Richard at the Spartan races and other OCR courses by his 'jet pack.'
This one is race legal and holds his hydration/nutrition, it's the Orange Mud HydraQuiver.
"I found Orange Mud when I started doing research on the various hydration packs that were on the market. At the time I was using a bladder pack but I felt it was just too bulky so I set out to find something that would better fit me. I came across the HydraQuiver Double Barrel, I did some research on it, and the rest is history!
"I LOVE HELPING OTHERS!", says Richard. He is a certified personal trainer with ISSA, Chaplain for the Los Angeles County Sheriff's Dept., he has 4 kids from the ages of 5 years down to 10 months, he's been married for 10 years and has been with his wife for approx. 20 years.
His favorite quote, “There’s people who are going to participate and there’s people who are going to win.” Dave Castro.
Richard is an awesome ambassador for Orange Mud. We appreciate what he has done for us and look forward to watching him continue to grow as an athlete. Keep up the good work Richard!
-Josh and the Orange Mud Crew.read more
Orange Mud Named - Best Entrepreneurial Companies in America, 2015 by Entrepreneur Magazine December 23 2015, 0 Comments
We're proud to make Entrepreneur Magazine's list in the category of "Best Practicers" of 2015.
"These star companies do everything evidence-based management wisdom says they should do and achieve everything they're going for. They set high-growth targets and are confident of hitting them. They are employee champions, staying highly attuned to staff needs and input and promoting more agile, decentralized decision-making, as well as innovative and proactive action. Company cash flow tends to stay strong. They're able to time their expansions well, and they keep up with changing customer needs and potentially disruptive technologies. It all pays off: These firms report not only sustained but especially rapid growth, and almost no problems in any area of management or performance."
- Best Practicers tend to be in rapid-growth industries, and are mostly national and international in focus rather than local or regional. They are also more likely to be urban-based.
- Avoiding top-down, command-and-control management, they emphasize empowering employees through distributed decision-making, transparency, sharing information and frequent, deep communication both up and down in the organization.
- They are big on rewarding employees, by sharing profits, promoting from within and emphasizing good benefits, good quality of life and a positive work environment.
- They set high growth targets and make a point of clearly communicating those aggressive plans to employees, customers, suppliers and even the local community.
- They see fast growth as a competitive edge in its own right and are driven to constantly increase market share.
- They seek to be both brand leaders and innovators, and encourage risk-taking.
- They rely heavily on internal metrics and external market research.
- They expand proactively, without waiting to book the orders that would necessitate it.
- They give to charity for its own sake, and not just to help the company grow.
Read more here on how the analysis was performed and see the 6 archetype categories. Click here to see Orange Mud listed in the "Best Practicers" category.
TRE Interview with our CEO, Josh Sprague December 11 2015, 0 Comments
The Women's Fitness and Running Event in Chicago was a lot of fun this year. It's specifically focused on gear for the wonderful ladies who love to run. Zelle is a female specific sub brand of Runner's World who conducted the interview. Thanks so much! Please checkout the video below to learn more about the latest with Orange Mud, and also how our products relate to the women's market.read more
Runner Files: Ron and Bobbie Ruhs December 09 2015, 1 Comment
The couple that runs together...Meet Ron and Bobbie Ruhs!
This inspiring couple not only work together, they work out together too! Bobbie has been running for over 20 years, Ron has been running for 8. The power couple were power lifting before they started running together. Ron sustained a shoulder injury from lifting and fell into a bit of a funk. Bobbie suggested he try running, so he started training to run a 5k in Hawaii. That was a success so they decided to train for a marathon together. (Bobbie swore she wouldn't run another one after her first, but some challenges in life are better with your significant other by your side!)
They had a great time training for and running the Kona Marathon, dubbed 'Team Ruhs' by their newfound running friends. In fact, they had so much fun, they decided to go beyond 26.2 into the world of ultras. From there, Bobbie said, "they never looked back."
With a sensible and conservative approach to training, Ron completed three 100 mile races this year without injury. Bobbie's goal is to complete a 100 mile race in the next year or so. (She did complete 100 miles of running on a treadmill to raise money for MS in 2013.)
They both love the connection they have with other runners, the camaraderie plays a big part in their commitment to the sport. "Our kids ran cross country in high school & we were always impressed at the camaraderie & how positive the sport was. We’ve found that same thing in trail running. We’ve made some great friendships and our own relationship has grown." says Bobbie.
Picking 'A' races and then scheduling smaller races to build up to the big ones has been a key to their success. "No better way to train than to race." Is their motto.
Just like with running, Bobbie introduced Ron to Orange Mud hydration packs. She was ecstatic to find a pack that held bottles that didn't chafe like others she tried. Her favorite pack is the HydraQuiver Double Barrel, Ron loves the VP2. "I grabbed one right away and it has been my go-to pack for every thing!" Between the two of them, they have most of the Orange Mud line. They also love the Transition Towel and the Handheld for shorter distances.
When they aren't being inspired by their fellow runners at races and in their local running group, The GOATz (Greater Omaha Area Trail runnerZ), they find each other to be a limitless source of inspiration. "Ron's a great dad/ grandpa, he’s my best friend and my biggest cheerleader. He’s there for me...NO...MATTER...WHAT. Running with and watching/helping him race, shows his true character. Not only is he a runner, he’s a teammate and he’s there helping and cheering others on too."
With their upbeat attitude and love for the sport, they are certain to have continued success. "If you’re not having fun, why are you doing it?" says Ron. "Just get out there!"
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