A few notes. . .

With the exception of Merrell, I was not sponsored by or affiliated with any of the brands mentioned below at the time of the race.  I have applied for various ambassador programs for the 2021 season, but none of those applications impacted what is written here.

Without exception, I use brands that I like and believe in, which is why I link to them (I’m not receiving affiliate fees/commissions).  That being said… as a general rule, if you really want to follow my lead, you’ll buy everything on sale – literally every item I wore was given to me or purchased on sale/using a discount code.  You can wear the absolute best gear without paying full price!  My advice is to watch for post-season sales from manufacturers, sign up for emails from brands like Hammer, and keep tabs on websites like Backcountry, GearUp, REI  Outlet,  etc (and of course, there is always TJ Maxx!).  

(Sorry for the lack of photos… I had other things on my mind during the trip!)

Gear

Worn:

In the Pack:

  • Nutrition (see below)
  • Dude Wipes (in case ya gotta go!)
  • First Aid Kit
  • Chapstick

First Aid Kit

Given my penchant for self-sufficiency, and the frequency with which I run solo, I always keep a first aid kit in my pack.  Inside my first aid pack, you will find (at a minimum):

  • Epi-Pens (Typically 2, but 6 for BFC)
  • Benadryl in case of a reaction to plants
  • A small assortment of bandaids
  • Superglue to patch wounds
  • Gorilla Tape (mostly for gear “first aid”)
  • Pre-Cut Moleskin patches
  • Heavy Duty Pain Killers (in case of a need to self-extract after a major injury)

Shoes

The only trail shoes in my arsenal these days are Merrell, and for good reason.  While wider shoes are available, I haven’t found a brand that accommodates my hobbit feet and provides a moderate drop, incredible traction, and overall great experience.  

Last year, I ran BFC in my Merrell Momentous.  This year, I opted for my Merrell Agility Peak Flex 3s, literally choosing between these and my new Merrell Momentous 2 BOAs the morning of the run.  I opted for the APF3s primarily because, while they are more worn out (and officially retired after BFC 2020), I had enough miles in them to know exactly how they would hold up over the course of 31+ miles.  These are currently an older model, with a new model anticipated sometime next year.  The APF3s have been a go-to for me over the last year because of the overall feature set: overall comfort, even when my feet swell; rock plate; solid traction on all terrain from rock to wet leaves; flexible grip that molds to the natural contours of the foot – allowing exceptional grip on uneven terrain. 

Socks to Shorts

No major commentary here, though I would note that my XOSKIN socks are my first pair of toe socks, and I’m truly enjoying them.  I seem to be experiencing decreased hot spots and no toe issues whatsoever.  A little bit more padding underfoot would have been appreciated; however, I have no major complaints.  Strapping tape, a frequent tool for high mileage, was used to supplement the socks and prevent blisters – pieces were applied too all common hot spot areas.

The calf sleeves always help slightly with fatigue, and they help significantly with the briars on the way up and down Testicle and Rat Jaw.

As far as compression shorts go, I’ve found that the Salomon S/LAB Exo Half Tights, albeit being a chore to get on, are my new favorites.  The overall compression is rock solid, and whereas my CW-Xs seem to cause chafing after 30+ miles, I haven’t had a single issue with chafing in the Exo Half Tights.

Above the Waist

Given the relatively cool temperatures this year, I opted for a standard short sleeve shirt rather than a tank top.  My go-to shirtsleeve shirts are my Salomon Agile shirts, so I opted for one of these by default.  No major commentary other than the fact that the shirt was comfortable, breathed great, and I had no issues with chafing.  The briars did do a number on the mesh-style material, but that is to be expected.  

For my vest, I wore my go-to ADV Skin 12 pack.  While it is perhaps overkill in terms of capacity, I’ve opted to always purchase 12L packs.  The ADV Skin material melds extremely well to the body, so the additional space is neither bulky nor in the way – making it a no-brainer addition for those times when it is needed. 

This year, I brought a buff for two reasons: (1) as a face covering when needed on the trail; and (2) as a means of protecting my ears on Rat Jaw.  After seeing Ashley get a briar stuck in her ear last year (and having to help remove it), I decided to keep my ears covered during the ascent(s).  Despite a few instances of bushes ripping the buff off my head, it was an overall worthwhile piece of gear!

My other major protective items are my gloves.  I’ve used the same pair two years running, and they are exceptional when it comes to keeping the hands from getting shredded.  Using these padded leather gloves, I can reach out and grab any plant in front of me – even using it to pull myself up – without concerns about puncturing or cutting my hands.

Not Clothing

I’m a nut about Squirrel’s Nut Butter.  Let’s just say a good slathering of that stuff helped me avoid screaming in the shower the night after the run (unlike a poor friend of mine who was in the stall next to me…  those screams will haunt my dreams).  Put it on everywhere.  Put it on thick.  You’ll thank me.

For my nipples – a very sensitive subject (area) – I actually tend to go even further.  I have real sensitivity issues, so I’ve found that wearing moleskin (frequently for several days at a time during peak training season) is my best best to avoid any blood, tears, etc.  I cut small circles, throw them on, and forget them until they fall off or random strangers give me odd looks when I’m hopping into the gym swimming pool 😉 

Nutrition!

Nutrition and hydration were my biggest weaknesses in 2019, so I paid significant attention to them leading up to and during the race.  While I typically train with a mix of “real foods” and engineered foods, I prefer to race with predominately engineered food – and real food available as snacks.  This is because my stomach is notorious for either rejecting foods or simply pushing me to avoid them.  By utilizing engineered foods as much as possible, I can easily ensure that my caloric and macro needs are satisfied without worrying too much about which foods “don’t sound good.”  

My focus in training this year was 200-250 kcal per hour.  Water was also measured by the hour, though intake varied dramatically based upon heat, humidity, type of exertion, etc.  During training, I fell into the habit of carrying sufficient food and following my intake requirements each hour.  I didn’t push myself to eat at a set point during the hour; instead, I just focused on consuming the kcal requirements between :01 and :59.  Below is a copy of the “perfect world” nutrition scenario I prepared for BFC.  While it seems fairly complicated, my pack was laid out in a manner that made it easy to follow – each hour I alternated between Tailwind and solids/gels – with items lined up in my pack so that they were easy to grab in appropriate order.  Even then, the plan was flexible, with the primary goal being consumption of appx 200kcal per hour.  Note that my day started (2 hours before start time) with a 350kcal shake, decreasing my concern for the first hour(s) intake.

Breakfast:

I eat the same breakfast every day (and have had effectively the same thing for six years), but I bump up the calories on long run days.  

On race day, my breakfast shake consisted of:

What I actually carried:

What I actually consumed during the race:

  • All of the Tailwind & Sword (1000 kcal)
  • 3 x Perpetuem Tabs (90 kcal)
  • 1 x Honey Stinger Gummies (170 kcal)
  • 1.5 Hammer Bars (appx 335 kcal)
  • 2.25 Hammer Gel flasks (625 kcal)
  • Several endurolytes and Anti-fatigue caps
  • Between 1.5 and 2 liters of additional water (in addition to what was consumed with the Tailwind/Sword).

General Notes:

No complaints about nutrition or hydration this year!  Although I didn’t eat everything I brought (or everything on my list), I found that training with the same hour-based approach made it very natural.  Without too much thought, I would evaluate what I had eaten every time a new hour began – and I would naturally start gnawing on whatever food was intended for the next hour.  Foods were mixed up slightly more based on what sounded good at any given time, and a little more variety might have been nice, but all-in-all, I felt the plan came together quite well.

Anti-Fatigue Caps were a new addition to my training in August of this year – used only for 20+ mile runs with significant vertical gain.  I started using them after re-reading John Kelly’s post about nutrition at the BM100.  It is impossible to evaluate how much supplements actually improve performance day-of, but I would say that my legs felt incredible all day long, so I’m willing to give some of the credit to the Anti-Fatigue caps!

BFC 2020 Full Race Report

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