Make an Ultramarathon Aid Kit (Upcycling Nuun Tubes)

Ask a a dozen ultramarathoners what's in their emergency kit and you'll likely get a dozen different answers, kind of like asking about their preferred hydration strategy. I decided to combine my emergency essentials and my hydration choice in one project, using an upcycled Nuun tube to carry my aid kit for the North Face DC 50k.

Some runners carry nothing on race days with aid stations; others, like Hal Koerner and his 'manity' kit, carry dozens of essentials to get them between crew spots. For my first 50k distance and the 24-mile winter training sessions that preceded it, I decided there were 8 items I needed on hand if the worst case became reality:

1. Duct tape:  repairs everything from shoes to hydration packs
2. Leukotape P:  zinc oxide adhesive sports tape; blister and chafing care
3. Band-Aids:  blister and chafing care
4. Tums antacids:  prevents stomach issues from low-protein, high-sugar race fuels
5. Safety pin:  shoe and pack repair, pops blisters
6. Advil:  just in case, though I do not advise NSAIDs
7. Petroleum jelly:  chafing prevention and care
8. Buff:  bandana-like headware with endless options: sun and sweat protection, cooling as ice wrap, chafing prevention (stick in in waistband or under pack strap), even toilet paper (per internet rumors only), etc.

Other people may also add salt tabs, batteries (Garmin or headlamp), scissors or nail clippers, moleskin, alcohol swabs, and a bunch of other niceties, but for 50k and below, I think my kit covers it all. And as I mentioned, everything but the Buff fit nicely in a Nuun tube.

And have I needed it on race day? Absolutely. Noticed some rubbing at the top of my gaiters while warming up for the 50k and immediately applied Leukotape strips to those spots; the tape prevented future issues and held up through the mud. Have also needed the antacids, even taking them as a preventative measure.

Do It Yourself

Interested in upcycling some Nuun tubes? I've included the step-by-step instructions below, along with a tip on where to put the kit if you're an Orange Mud user:

	Step 1 Wrap duct tape and Leukotape around the tube. For both types of tape, half their width to fit easier on the tube, around toes, etc. The duct tape length should be enough to wrap up a shoe a couple times in case of catastrophic lace failure. As Leukotape is hard to rip, apply to the tube in overlapping 1-2" strips. Easily and quickly peel off and apply as needed.
	Step 2 To free space within the tube, cut off the plastic spiral spring and the cylinder beneath it. Be aware this cylinder contains crystals to keep moisture from impacting Nuun tabs, so cut it off over a trash can to avoid the mess.
	Step 3 Lay out everything you want to include. Use single-use packages when available. For chafing prevention, use a pill bag or similar small zipper bag and put in petroleum jelly, balm, etc.
	Step 4 Roll Band-Aids, Advil, safety pin, and Tums into a tube. Slide to the bottom of the empty Nuun tube.
	Step 5 Fold or cram the petroleum jelly bag into the space available at the top.
	Step 6 And you're ready to cap it. Job well done!
	Carrying on race day The tube fits nicely into one shoulder pocket of the HydraQuiver Vest Pack 2 from Orange Mud, and the Buff is stuffed in the other shoulder pocket.

RRCA Certified

Well it doesn't get much more official than this; after attending the RRCA training course weekend, passing the coaching exam, and completing first aid and CPR training, I finally received recognition as a certified RRCA running coach. Just step one of what I hope is a long journey of coaching in an official capacity.

Honey Stinger Hive

Just a few months after becoming a brand ambassador and member of Team Nuun, and just a few days after ordering my resupply of Honey Stinger gels and waffles, I was accepted as an athlete member of the Honey Stinger Hive. I'm very proud to have the opportunity to represent an exceptional hydration company in Nuun and a dedicated nutrition company in Honey Stinger.

Swag!

It's like Christmas morning, thank you Team Nuun! I paid for the visor (what have I become, a triathlete?), and they threw in a trucker hat, new Specialized bottle, stickers, tattoos, and single-serve packets of all kinds. I'm especially excited to try the new flavors of Nuun All Day. If anyone in the P&P crew wants to try any of the new flavors, you better hit me up before I drink all the single serves!

Long Run, No Excuses

I don't always run 17 miles in -14° wind chill, but when I do, my water bottles freeze and I have to stick my gels inside my balaclava to unfreeze. Stay thirsty, my friends!

Side note, before it freezes at mile 15, Nuun watermelon tastes delicious in slush form. 

 

First Tracks on the Trail

In a winter that seems to only bring snow and ice on days I need a long run, I managed to get in first tracks on the rail trail today. It was a blast to have the trail almost to myself. At one point a fox wandered back and forth across the trail for a while, always managing to stay ahead of me and keep an eye on my progress. Came up on a few other foxes in other spots, and managed to stop and commune with a doe for a while.

Running through a winter wonderland on days like this certainly makes it worth the extra layers and extra effort.

Book and Booze Recommendation

Jack Daniels, meet Jack Daniels.

Coaching Certification

After years of giving out free BS running advice, I figured it was time for that to be certified bull. So I attended the two-day coaching certification course at the Road Runners Club of America headquarters building near Washington DC. It was a fantastic two days. A lot of people just assume running is simple, as I always have, and we all know generally what to do. But this course covered a lot of the 'why' and 'how' questions; why and how does the body respond to certain external forces? How do our aerobic and anaerobic systems respond to different inputs? Why is the two-hour threshold so critical in training?

As it was linked with the RRCA's annual meeting, the course was taught by all four of the usual RRCA coach trainers. So our class was the benefit of a lot of varying experiences and anecdotes from folks with medical backgrounds, college coaching backgrounds, and athlete backgrounds.

I've always tried to use my knowledge and experience to help others, and this is just another step in being able to give back to the running community.