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GR20 Logistics - Corsica, France

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GR20 Logistics - Corsica, France

Route Plan

I had a double sided paper with this information printed on one side and then the map printed on the other side. I printed 3 copies one for each of us and a spare if we lost one.

Day destinations miles miles total hours hours total feet up feet up total feet down feet down total
1 Calenzana -> d’Ortu 7.5 7 5085 770
1 d’Ortu -> Carozzu 5 16.25 6.5 19 2460 9825 3445 6545
1 Carozzu -> Haut Asco 3.75 5.5 2280 2330
- - - - - - - - - -
2 Asco -> Tighjettu 5.5 6.5 3280 3280
2 Tighjettu -> Vergio 9.5 25.5 6 18.25 2790 8270 2855 7695
2 Vergio -> Manganu 10.5 5.75 2200 1560
- - - - - - - - - -
3 Manganu -> Petra 6 7 3220 2430
3 Petra -> l’Onda 6.75 19.5 5 19.5 1640 8110 2985 10335
3 l’Onda -> Vizzavona 6.75 7.5 3250 4920
- - - - - - - - - -
4 Vizzavona -> Capannelle 10 5.5 3280 1100
4 Capannelle -> Verdi 8.75 28.75 4.5 17.25 1050 8560 2035 5860
4 Verdi -> d'Usciolu 10 7.25 4230 2725
- - - - - - - - - -
5 d'Usciolu -> d'Asinau 10.5 7.25 3315 4020
5 d'Asinau -> Bavella 6.75 29.25 4.75 19 1250 6860 2280 11780
5 Bavella -> Conca 12 7 2295 5480
- - - - - - - - - -
119.25 93 41625 42215


Gear

Libby and I took similar but different gear. I am just going to write about the gear I brought including the pad which Libby carried since I didn't have room in pack.

Quantity Item Brand Notes
1 15L Running Backpack Osprey Super adjustable with no chaffing and extra storage space. Perfect for walking quickly or running. Also includes a 2.5L bladder for long hot efforts.
1 Bivy Sack Black Diamond Too warm for a bivy sack just makes you sweat and be uncomfortable at night. Instead bring the Patagonia ultra light sleeping bag. Would not bring this again.
1 Sleeping Pad I'm not sure I'd bring this again just because if you get in early enough and don't mind spending the money you can get a tent or a bed that already has a pad or mattress.
500 Euros You probably only need about 250 Euros unless you plan to Taxi from Conca to the start and then you'll need atleast 500 Euros
1 Wind breaker Black Diamond Only used this one day for about 10 minutes but would be nice if the weather wasn't so good.
1 Wind pants Patagonia The only pants I brought were definitily nice to have something to change into at the end of the day.
1 Underwear Patagonia I turned them inside out every other day and cleaned them at the half way point.
1 Puffy Jacket Patagonia It got chilly at camp at night it was nice to be able to put a warm jacket on also for sleeping
1 Fleece Patagonia I would take my sports bra and shirt off at the end of the day and it was nice to have a warm soft light layer to sleep in every night.
1 Bra adidas Outdoor Only need one. Cleaned it half way though and did not sleep in it.
1 Shirt Smartwool The thin wool shirt was clutch. It didn't even smell bad by the end of the trip.
1 Skirt Ryp wear The Ryp wear skirts have nice inner pockets to store food and also long enough to prevent lower back and thigh chaffing.
5 Socks Swiftwicks I brought a new pair of socks for everyday. This is important since your socks get really dirty every day and proper foot care is key to success.
1 Buff Buff I used the buff at night to cover my eyes and keep the ear plugs in.
1 Sunscreen Jtree Skin Products The Mediteranian sun is relentless. I wish we would have brought more sunscreen than we did.
1 Water bottle Hydrapak This was key for getting enough electrolyte drink. Every day I would drink several these with electrolyte, recovery, or even coke in it.
1 Chapstick Burtsbee The sun is unforgiving apply often.
1 Earplugs The only way to guarantee a good night sleep every night is to keep the sound out.
1 FirstAid and Drugs We kept an assortment of bandaids and pills. We never used any of the bandaids but the ibuprofen came in handy.
10 Babywipes We used baby wipes every day for just bathroom and foot cleaning. We should have brought about 10 more than we did.
1 Bugspray We encountered very little bug activity would not have brought this again.
1 Running Poles Black Diamond So key to being able to do the distances day in and day out. Save your legs.
1 External Battery Goal Zero This was perfect for charging the phone every day. Also important to bring a European charging converter. Most huts have electricity to charge from.
1 Cell Phone Iphone You want to be able to remember it if you're going to go this fast. :)
1 Child flip flops These are light wieght and key for foot relief at the end of the day. Defo bring a pair of these.
1 Sunglasses Peppers It is a bright!
1 Tiny Towel Nice for bathing in rivers and at the huts. Could go without but was nice to have when we showered.

Food

There are tons of places to buy food along the trail. You can probably go a lot lighter if you would like. Every hut has wide selection of food as well as all of the Bergeries along the trail. What I learned from what I brought is that in these kind of events you want to bring a wide variety of textures and flavors of food. And way more real food than packaged food.

Quantity Item Brand Notes
5 Electrolyte Powder Skratch Labs I brought one for each day and wish that I had brought at least two for each day. The weather was so hot that you sweat a ton and need a lot of sweat replacement.
5 Recovery Powder Skratch Labs I brought one for each night and end up drinking them every night. This was key to getting enough calories and being able to recover for the next day.
4 Cookies Skratch Labs I made 4 homemade blueberry almond butter cookies. This was a nice change to what I was eating out of packets and wish that I would have made and brought more things.
10 Gels Assortment I had given myself about 2 gels a day and ended up maybe eating about 6 of them. Gels are hard to stomach when you feel sick already and aren't as good for sustainable energy in a long multiday adventure
10 Gummys Assortment I eat all of my gummies by day 4. They are easy and tasty. Bring things that you like to eat it'll make it easy to eat them when you are forcing yourself to.
8 Nut butter Justins These I found hard to eat as well with how hot it was. But sucking back a nut butter packet always gave me some sort of sustainable energy for a good amount of time.
3 Bars Pro Bar These were perfect for a large mid day protein bust. I only wish I would have brought 5 so I could have had one every day instead of just the first 3.
10 Oatmeal Quakers We each had two packets of oatmeal every morning for breakfast. In the beginning this was enough but as the trip progressed I needed more and more food in the morning. A packet of peanut butter had to be added to get enough calories to start moving by day 4.
15 Fruit Leather Stretch Island These saved me in Alaska but weren't dense enough calories to get me through. I finished all 15 of these by day 3.
3 Apples Real fruit was an awesome way to mix things up
1 Dried Appricots I bought these at the half way point and really enjoyed mixing it up with some dried fruit with the usual food.
10 Apple sauce I bought 5 at the half way point and 5 at the last hut. These were nice and easy to go down but burned through quickly.


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Recovery - The Struggle is Real

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Recovery - The Struggle is Real

Recovery. It's the most important part of a race. For me recovering from a 20, 30, 50 mile run doesn't take very long. Maybe a day of rest and listening to my body and then I can jump back up and start running again. However the Susitna 100 was a different story for me. Maybe it was the sleep deprivation, the snow , or the sled. Whatever it was I just couldn't seem to come back. A week went by and I was still limping around. I was struggling to sleep without my legs being restless. I was depleted and no matter what I did I couldn't seem to come back. Icing, stretching, slow walks with lopi. I must have slept in two hour increments for days on end. The worst part was I could never make it through an entire night of sleep.

Corbin was concerned and kept making suggestions that my diet wasn't right. His solution was that I should start eating meat. I didn't agree, but I had a feeling my less then stellar diet might have something to do with it.

So I turned to Skratch Labs again. I was determined to take control of my diet. I wanted to run and feel strong. Karen, Lourdes, Tim, Lester... Everyone was running again. I wanted to run too!

I searched the internet and found solace in a few articles like this one that made it seem like your first 100 was always the hardest and longest to recover from. A couple others suggested 6 weeks until you were completely recovered. That felt like an eternity.

So here I was resting in Boulder for work just a week after Alaska. I was still not sleeping and things seemed to be getting worse. My chest started to feel tight and my heart seems to beat faster then I remembered. The truth of the matter is my body lost a lot of blood after finishing the Susitna 100 (a detail I left out of my race report). I believe mostly from stress. I've always kind of teetered on the anemic side since being a vegetarian for 9 years but the extra blood loss I think pushed me over. I thought back to my friends Tom and Theresa and the story they told me about the weird things anemia made there bodies do. Tom is a long long time vegetarian and swore by some iron pills that allowed for easy absorption.

So step one was to turn my diet around with help from Skratch Labs and step two was to start taking those iron pills I'd been neglecting. Baskets full of veggies with extra beets for beet juice and a bottle of iron pills. I was going to get to the bottom of this.

I was in Boulder for the time so I decided to stop by the Skratch Labs office. I met with a few of the awesome people behind the business and talked training, nutrition, and recovery. The knowledge and experience they have with this kind of things is something I can only hope to skratch the surface of (pun intended). They tipped me off on a few things, first there Raspberry daily electrolyte mix actually has iron in it naturally from the raspberries so it will be an easy way for me to maintain the iron levels after I bring them back up with the pills. Second the sad reality is that unless you know your body really well and are a diligent vegetarian it's super hard to be a high performing endurance athlete without eating a little meat. It sucked to hear but after reading the introduction to the FeedZone cookbook when they talk about vegetarian cyclist David Zabriskie I kind of had a feeling that was the case. And as much as I think I’m good about my diet… I’m no Scott Jurek or anywhere close to that. I live in a van. Most my meals are centered around nut butters and eggs. Which is apparently not what my body needed after the Susitna 100. Last they warned me of the terrors of over training and how hard it is to recover from the constant fatigue. Right now though I was just concerned with getting running again not even training!

I left Boulder feeling like I had a plan of attack until a series of unfortunate events happened in the airport and I cried for a bit. Anyways back to recovery. The terrible airport experience made me want Yosemite because Yosemite is where you go for answers and where you go to heal. I picked up a prenatal vitamin because they have a huge amount of Iron in them and it’s also what the doctor suggested. This was my third week of recovery and I was spending it in Yosemite. I drank water from the springs, laid in the sun, climbed a lot, and finally slept. I slept every night like a baby. I was worked and after leaving Yosemite realized some of that fatigue was linked to an impending cold. So the next week I spent laid up in Tahoe sick as a dog. At this point I’m taking my prenatal vitamin along with an iron plus pill. Climbing a bit in the gym but mostly just working and sleeping. I had made up the tasty Scratch Labs beet juice recipe and had a glass everyday. I always noticed a big spike in my energy levels after a glass of beet juice.

About 28 days after I finished the Susitna 100 the weather in Tahoe finally cleared, my cold was gone, and I went for my first run. It was slow but I felt mentally and aerobically stronger than ever. However my legs felt like bricks. I didn’t seem to have the same turn over and my knees and hips got really tight giving me pain. I stretched and foam rolled right after I finished but still found myself limping around the next day. I’ve always been a really bendy person but for the first time ever I was sore from a 5 mile run. I couldn’t do all of the poses,  but I went to yoga anyways. The weather turned back to snow in Tahoe and I cursed the cold. You can’t blame me for not wanting to run in the cold and snow for awhile. But I was eating better with no meat yet, taking the iron supplements, and planning to spend the next few weeks with short distances at a regular interval. All in all no better feeling then being able to run again.

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Extreme Cold Fueling

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Extreme Cold Fueling

So what do you eat when it's freezing outside and everything that has water in it is frozen? Ever try to bite into a rock solid Clif Bar or suck back a very solid goo... It is not fun. So I am facing this dilemma in regards to the Susitna 100. Libby and I also had a small issue with this in Zion as well. Our solution on the go, in the cold but not terribly freezing temperatures, was to rotate goos into our legging pockets after eating one so that it would have enough time to warm up by the time we had to take the next one. This may have been a good solution for us at the time but what happens when its -20 degrees out and you need fuel right now and everything is frozen!?

Dehydrated everything. You can't have anything that has water in it. People have recommended dried fish and dried beef jerky along with dried fruits and veggies. This however is a bit of an issue. I am a vegetarian and have been for a long time. Downing a packet of beef jerky in the middle of a 100 miler sounds like the last thing I want to do. As for dried fruits and veggies they will work, but I am looking for something with sugar, salt, and calories without having to eat a pound of dried cranberries. So I reached out to Skratch Labs hoping for answers to my problem. They suggested making my own goos they didn't give me an exact recipe but pointed me in the direction of a recipe and this is what I made up from a combination of a few recipes and just from my mind. So take it with a grain of salt (pun intended) and modify as you like!

Ingredients: 

  • 1 large egg
  • 2.5 cups of raspberry Skratch powder
  • .5 cup of water
  • 1 cup of marmalade
  • half a stick of salted butter
  • 1/4 teaspoon of cream of tartar

Gear:

  • Large mixing bowl
  • Large pot
  • Spoon
  • Optional: wax paper, edged pan, whisk

Cooking Directions:

  • Combine Skratch mix, water, butter, and tartar in pot. Stir on medium heat until Skratch mix and butter is completely dissolved and then bring to a boil.
  • Let boil for a few seconds and then add the marmalade and stir until it is completely dissolved and boiling.
  • In the mixing bowl add the egg and beat for a few seconds. 
  • Slowly pour the syrup into the mixing bowl while still mixing.
  • Beat with a spoon or whisk for 15 to 20 minutes.
  • Place the bowl outside your van in the snow over night 

OR

  • Line a edged pan with wax paper and pour the mixture into the pan. Then place it in the freezer over night.
  • In the morning the mixture should be a little harder but not stiff.
  • Scoop the contents into a jar for storage and or plastic baggies for on the run and or wrap in Skratch paper tubes for on the go.

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