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Monday, January 21, 2008

Rose Bowl 45 Miler - OC100K Training - KSO's

Spent the last two Sunday's running around the famous Rose Bowl in Pasadena, California. Last week did 30 miles, this week 45. Why? I am training for the OC 100K on February 16th.

Vibram's latest FiveFingers called KSO's are my favorite so far


I am very impressed with Vibram's latest creation, the FiveFinger KSO (Keep Stuff Out). I have been testing prototypes since the summer 2007. I have been testing the production model for nearly a month, and I love it. It will be available starting March this year. Go to www.VibramFiveFingers.com for more details.

For long runs, longer than 10 miles, I wear my Injinji socks, otherwise I start having chaffing problems in the arch of my foot, perhaps from too much flexing. The Injinjis prevent that by covering over the rough area at the seam within the FF.



I ran the 45 miles in 7 hours and 42 minutes, about the pace I need to achieve for the 100k (62 miles) in order to qualify for the Greek Spartathlon in 2009. Running so far in the middle of the day requires careful preparation. Every 3 miles I stopped and refilled my water bottle with electrolytes or my own sports nutrition drink (maltodextrin, soy protein and Green Magma) along with a few gels. Winter in California is nice, but can be quite warm in the direct sunlight. But I ain't complaining!


The electrolytes that I am using are a little secret I learned from Jorge & Mari Pacheco. It is a rehydration powder that NGO's give to refugee camps to prevent dehydration from illness. I did some research and found the powder and had to order a huge amount, but I love it and the price ends up being lower than many of the other popular electrolyte supplements offered to ultrarunners.

Rehydration ingredients per liter (which are regulated by UNICEF):
Sodium Chloride: 3.5 grams
Potassium Chloride: 1.5 grams
Trisodium Citrate, dihydrate: 2.9 grams
Glucose Anhydrous: 20.0 grams


Notice my igloo in the background. Had my cold electrolyte drink ready every 3 miles.



This feels SO good after running SO far.


PS. I started taking Iyengar Yoga classes last week and look forward to reporting my findings in upcoming blogs.

PSS. Missed a yoga retreat today and am sorry that I did. Thought I would finish sooner (by starting sooner), but it wasn't to be.

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18 Comments:

Anonymous Eric said...

It doesn't look like the Keep Stuff Out's are listed yet on Vibram's site...is there a release date for them?

And you should market the hydration powder :)

Monday, January 21, 2008

 
Blogger Barefoot Ted said...

Howdy Eric

The Vibram FiveFinger KSO's should be available in March.

BFT

PS. Yea, I probably will start selling the rehydration stuff. Oh boy!!!

Monday, January 21, 2008

 
Anonymous Eric said...

Sweet, I've been thinking about buying a pair, and almost at the buy point (mostly due to your site and a few others), and then I realized I could have something better in a bit. :)

Have you used the other new ones coming out (I think they are called the Flex?), are they decent for running (I see the top is perforated).

Monday, January 21, 2008

 
Blogger tc said...

Hey Ted! Do you experience chafing on your arch with all model FFs or only the KSOs? Chafing in the arch would almost imply your feet are flexing a lot when you are running or the FFs are just plain too big?

Thanks for keeping us informed.

Tuesday, January 22, 2008

 
Blogger Barefoot Ted said...

Howdy Eric

The KSO's are to be out in March 2008.

Howdy TC

Yes, I do believe I get the chaffing in the arch with the Sprints too.

Indeed, they may be too big. I have tended to like them a bit loose. Furthermore, I am sure my foot is flexing quite a bit.

The Injinjis solve the problem by covering up the area in the arch that is rough.

BFT

Tuesday, January 22, 2008

 
Blogger tc said...

Hey Ted. I picked up some Green Magma. My stomach does somersaults after I down it. The gurgling persists for upwards to an hour after I have downed this stuff. Is this normal?

Also, going to wash the Flows and box them up for their return trip west.

Enjoy!

Saturday, January 26, 2008

 
Blogger Barefoot Ted said...

Howdy TC

No, I have never had such symptoms. No stomach issues at all with Green Magma.

Did you drink it on an empty (at least 2+ hours after a meal and 20 minutes before) stomach? That's what the directions recommend.

Let me know how it goes.

BFT

Saturday, January 26, 2008

 
Blogger tc said...

Yes indeed, I have followed the directions to a "T". I will keep on swilling and see if perhaps it was a coincidence.

Also, do you partake in this during a long run? Your blog posts imply you do.

Looking forward to hearing about your successful finish of the OC100K.

Sunday, January 27, 2008

 
Blogger Barefoot Ted said...

Howdy TC

Wow, I see.

Perhaps lower the dose?

I actually take a double dose before lunch each day.

Yes, I also add it to my sports nutrition drink for long runs, i.e., 30 plus miles.

I hope you figure it out. I know it is working well for me.

BFT

Sunday, January 27, 2008

 
Blogger Leah said...

TC, Scott and I visited the French distributor of Green Magma and he says he recommends folks start on half a "dose." Scott can down the stuff, but I've had similar troubles to yours. Cutting back to start helped me. Great stuff! You'll see..

Leah Jurek

Thursday, January 31, 2008

 
Blogger tc said...

Thanks BFT and Leah. The stomach has stopped its gymnastic routine after drinking Green Magma. So looking good.

I will next try drinking some of this while running. And may even try the ORS soon.

Tuesday, February 05, 2008

 
Blogger tc said...

Hey Ted. One more nutritional question for you or perhaps two.

Is there a big hit on the efficacy of the Green Magma or Magma Plus if you pre-mix it and place in your drop bag/box? I assume in this case you would want to keep it reasonably cool.

Also, I know they recommend having an empty stomach, but I wonder what kind of efficacy hit there would be if you drank diluted Magma Plus and were popping Clif Shots or Gu.

Thanks.

Wednesday, February 06, 2008

 
Blogger Barefoot Ted said...

Howdy TC

Keep in mind, when I have used Green Magma in my own formulated sports nutrition drink that I imbibe during long runs, it is just one small part of the overall ingredients (3 parts maltodextrin, 1 part soy protein, one dose Green Magma all mixed in a 1/2 liter bottle).

It works very well for me. An experiment of one.

BFT

Wednesday, February 06, 2008

 
Blogger tc said...

Hey I hear you on the experiment of one. I am still trying to wrap my head around how various fuel sources compliment each other and which ones duplicate. My guess from my reading is that I should be able to cruise along for the first four or five hours on a liquid fuel source as long as it has some carbs, sodium, and other nutrients. I would rather not carry Gu, Clif Shots, or Sport Beans if I do not have to.

Make sense?

Wednesday, February 06, 2008

 
Blogger Josue Stephens said...

BFT, Good Luck on the OC 100k!! looking forward to seeing you at the CCUM 2008!! Wish I could make it for the whole program.
I have tried several green supplements and still drink Barlean's Greens. I used it for the Arkansas Traveller and it worked really well for me.
I got the gurgling for a while, and I noticed increased bowel movements for a time, but that went away eventually.

I still recommend Kombucha after a long run!!

Saturday, February 09, 2008

 
OpenID robinashe said...

How is the strap across the instep on the KSO? I have the Surge model and I find the inflexibility of the strap makes things uncomfortable. Are the KSO straps the same way, or much more like a traditional velcro strap that can flex in multiple directions and conform better to the shape of the foot?

Sunday, April 06, 2008

 
Blogger Barefoot Ted said...

Good question.

The KSO's instep strap is not flexible; however, it does not cause binding problems for me. I did have some problems with earlier designs.

The KSO's strapping system is a major improvement over earlier strapping systems on the Classics and Springs IMHO.

BFT

Monday, April 07, 2008

 
Blogger Josue Stephens said...

Because the KSO instep strap is inter-connected with the heel strap, it seems to flex very well with each step. These are by far the most comfortable FF's. Also, the fact there is a piece of neoprene material between the strap and the foot makes it much more comfortable than the Sprints (where the strap was directly in contact with skin.

Monday, April 07, 2008

 

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