Thoughts on a long bike ride March 22, 2013

Last weekend I went out on my longest bike ride ever. 45 miles.  For most Ironmen and ultra-cyclists, that’s a warm-up, but for me that’s 3+hrs of my life by myself and alone with my thoughts.  I thought I’d take you on that journey.

• Alright let’s do this.  It’s so nice out, it’s going to be a great ride.
• Ok, just get through these next couple intersections.  Please, nobody hit me.
• Dammit missed the light,  stupid sensors don’t pick up bikes.  I’m turning anyway.
• Wow my legs are feeling really good!
• Ooh cows. (at this point you hear me audibly yell “MOO!” at the cows. Yes, I’m that person)

• Ew cows, definitely smell them this time.
• It’s really rural out here.  Wait did I just hear gun shots?
• Ok, cue sheet says turn left here.  And that’s the direction of the gun shots.  Is it hunting season?
• I have no idea where I am.  I really hope I don’t get a flat.
• Time for a Gu break!
• More cows.  MOO!
• Oh goody a train.  Stopped on the road.  How am I supposed to finish my ride? I don’t even know where I am.

You shall not pass!

• Train is still not moving.  Guess I can walk around it to get to the other side.
• Dammit, it started moving again (as I’m halfway down the side of the train)
• Ok, back on the road.
• OMG what is that SMELL?!!!!  Don’t puke!
• Ooh look goats! Hey buddy how’s it going?

• What the? Chickens?
• Time for a Gu break!
• What was the name of that town?  I have no idea how to even get here in my car!
• Hm, what am I going to destroy eat when I get back home. Maybe I should have another snack.
• OMG.  STOP.  BRAKES.  That’s an alpaca farm! Shut up!

• Ok, back to a part of the course I recognize.  Getting closer to civilization.
• Legs are starting to get a little tired, but still feeling surprisingly good.
• Ooh, a Dr. Pepper on the side of the road.  I could really go for a soda right now.
• 39 miles? Man, am I ever ready to get out of this saddle.
• Ugh, I still have to run 2.5 miles after this.

So yeah, all that “legs feel good” nonsense was no help on my 12 mile run the next day, especially not on the big hill 2/3 of the way through the run.

Showing my Nuun love March 12, 2013

I have some fun news for this year’s racing season.  You may see me sporting a Nuun logo and you’ll see me drinking Nuun to hydrate (as I usually am).  I was selected as a Nuun Ambassador for 2013.

 

No doubt if you’ve been reading this blog (or gone for a run with me in person), you’ve heard me talk about Nuun as a great way to hydrate for training, but also just for daily life.

Here are some of my favorite things about Nuun:

• It’s a great way to get electrolytes without adding a bunch of sugar, high fructose corn syrup, or other unknown chemicals.
• It’s travel/airline friendly.  No liquids and very compact packaging!
• You can use it during the day, not just for athletes competing!
• Lots of GREAT flavors.
• The main part of the tube is recyclable!
• Tablets are scored to easily break it up for smaller water bottles.
• You can add it to any other liquids to give an added flavor and electrolyte boost, like iced tea.
• In a pinch I’ve heard you can chew up a tablet to beat cramps/dehydration.
• You can find it in every running/biking store and sometimes in other stores around town. Or you can easily purchase online.

So, if you haven’t had a chance to try Nuun, pick up a tube and give it a try.  I love it and have been using it for years now.

BiT month 2 March 5, 2013

Here’s the latest update on Body in Training. A little late to posting, but this is for February’s posting.  I’m up a little bit of weight and body fat, but nothing significant.  Also, it snowed the entire day I took this picture.  Brrrrr!  (hence the boots, hat, and mittens)  But unfortunately none of the snow really stuck to the ground.  And as you can see, Diva Kitty got a little bit of a romp outside.  Hopefully soon, I’ll also figure out how to get my resting heart rate and include that in the future BiT posts too.

Diva Kitty inspecting the snow covered grass.

Left shoulder blade starting to even out. And little bit of tricep action coming out.

Height: 63.5″
Weight: 135.6lbs
Blood Pressure: 129/81
BMI: 23.6
Body Fat: 20.8%
Fat weight: 28.2lbs
Lean (fat-free) weight: 107.4lbs
Total Body Water: 36.63 Liters, or 59.5%

Race Judicata report March 1, 2013

I kicked off my racing season last weekend with the Race Judicata.  And because I like to be difficult, I didn’t just do one race, I did 2!  See this race is both a 5k and a 10k and you have the option to do both, back -to-back.  Also, it’s in one of the hilliest parks in the area.   Seriously, check out the elevation profiles!  It’s not for the faint-hearted or weak-quads.

5k – Course profile - 25:34 – 1st AG

I learned a good lesson, don’t take a caffeinated gel at the beginning of a race. I took off like a maniac and fortunately was able to recognize it early and slow my roll for the big hills (and second race) to come.  I think I managed the race well having trained the course for a couple months. At the start of the race, I was passed by this woman with a name on the back of her hooded sweatshirt.  I finally overtook her (and chicked a bunch of guys) on the long hill after 1 mile.  I guess she stayed pretty close behind me because at 1/2mi left, she passed me and we ran together for a while.  Finally on the last turn I decided to see if I could pull ahead of her and did.  I couldn’t tell what her age was, but didn’t want to lose a spot in a race I’ve trained hard for to someone wearing a hoodie.  I finished in 25:34.  Not a PR, but only 1 minute off my PR on a flat course.  And came in 1st in Age Group (thanks to overall winners, love them)!!  I’ve never come in 1st in running since I was a kid!!  I got a nice thermal lunch bag printed with the race logo on it for my AG win.  Oh and turns out hoodie girl was only 16.  So yeah, I’m more than twice her age and still took her out!!  Yeah!

Also, did I mention this is my first race of my new age group? (In running, I’ve been this age group in Triathlon already thanks to USAT rules).  Pretty sweet to get a podium finish in my first race in that age group.  Getting older pays off sometimes.

Then about 30 minutes or so later, after changing my shirt and switching my bib numbers, I lined up for the next race.

9.2k – Course Profile – 50:21 – 4th AG

This is traditionally a 10k, but the volunteers had the turnaround a little too soon.  Also, after training this course for 2 months, I still managed to miss the fact that there was a turnaround.  It threw me off when I saw people running back towards me after 3 miles, but apparently everyone else was thrown off that the turnaround was in the wrong place.  I think I managed the pace well on this one too.  Only took one regular gel at the beginning of the race (was too scared to take another caffeinated one after my near heart attack at the start of the 5k) and really wasn’t feeling really up to taking another during the run.  Fortunately since it was short, I wasn’t really ready for one yet.  At the very last couple tenths of a mile an older (60s+) guy caught up to me and started sprinting and yelling at me “don’t let me beat ya, c’mon” so we raced it in at the finish really hard and strong.  Sometimes you don’t think you have it in you until someone calls you on it.  Finished in 50:21, 4th Age Group.  Kinda wished I had gone about 20-30 seconds faster and gotten a double podium win.  But those who finished ahead of me only ran the 10k and weren’t coming right off of a FIRST PLACE win in a 5k!  So yeah, it was pretty awesome.

Pro: Overall not a bad day of racing and good kick off to the year.  Small.  Fairly quick turnover to the posting the times and presenting awards, so people aren’t waiting forever.  Long sleeve technical T swag.  Gorgeous course though a wonderful park.

Con: (Besides the course screw up on the 10k) I had heard that if you do both races you get cool arm warmers in addition to the t-shirt (something I actually need right now).  But this year it was just plain black gloves.  And they only had large man-hands sizes.  So I guess I’ll store those in my car for emergencies.

Sally’s Storage Solutions February 12, 2013

Finally, a return of Sally’s Helpful Hints!  Storage solutions edition.

Last summer, I solved a small problem involving my kitchen.  I have terribly small useless kitchen cabinets set up in an inconvenient configuration.  So, my storage space in the kitchen is at a premium.  But I also have a crap-ton* of water bottles that I use for workouts and on the bike.  I originally saw this idea on another triathlete’s blog** a long time ago, but only recently implemented it.

Using an over-the-door shoe organizer to store my water bottles. Now they are neatly organized (along with matching lid) out of the way and not taking up precious cabinet space. I can easily grab them, fill up, and head out the door.

Which led to…

So, recently I was accumulating quite the stash of nutrition; protein bars, Gus, chews, nuun, etc. I could no longer neatly stack them on a counter, and I never knew just how many I had of anything.  I would have to dig through a stack, usually knocking more crap over, to get to what I wanted, digging it out of a box or wondering where that lone Clif Bar went.  So I decided to find another storage solution.  I originally thought some shelves or fancy drawer system hung on a spare wall would be great.  Until I found this.

Boom!  Again, the over-the-door shoe organizer rocks my world!  This one has mesh pockets so I can see exactly what’s in each pouch and approximately how many I have.  So if I’m running low on Clif Shots or have WAY too many energy bars I know.  I can easily grab what I want based on flavor and needs and head out the door.  No more digging or causing nutrition avalanches in my kitchen.

Now, I think I need to replace my water bottle holder with one like the nutrition holder that has 24 instead of 20 pockets!

*Scientific measurement.

** I don’t remember who it was, so sorry for not giving the proper acknowledgement.

Body in Training January 22, 2013

At the end of last year’s training season, I could not believe the transformation I could see on myself in just 4 short months.  It made me wish I had taken before and after photos so I could really measure the change.  So I decided I’d do that this year, the year of my first Half Ironman.

This month marks the first week of real training (i.e., paying money for spoon-fed ass-kicking workouts from a coach) for me.  So this entry will mark my baseline from where I start.  While I hate having my picture taken with a fury of a thousand hells, sometimes visual examples are best.  But for those of you (like me) who require more concrete data, I have also some numbers for you chew on.  My employer offers a service that takes a few health measurements, so I will obtain those as I go along too.

It’s about 30-something degrees during this photo shoot. Hence the awkward smile and puffy hat.

Sigh, left scapula still ‘scooped’ out from PTS.

Height: 63.5″
Weight: 135lbs
Blood Pressure: 128/78
BMI: 23.5
Body Fat: 20.3%
Fat weight: 27lbs
Lean (fat-free) weight: 108lbs
Total Body Water: 37.13 Liters, or 59.8%

At the end of last season, I loved how fit I was but I started to get a little too thin in some areas.  Since this year’s training will last at least twice as long as last season, I had one goal and that was put on a little bit of weight in the off season so I had something to lose.  Normally this is not an issue for me, and I managed to put on about 5 extra pounds and added a little extra fluff to my mid-section.

It is very important to note that this series of posts is not about losing weight.  In fact, if it’s anything like last season, I may remain the exact same weight, but things like blood pressure or body fat may change, and more importantly my shape and muscles may change.  I am a perfectly happy, healthy individual and do not feel the need to change anything.

Vote for my slogan! January 15, 2013

UPDATE:  I am tied for 1st place for the slogan contest.  BodyGlide has reopened voting until Friday.  Please go vote for my slogan below to help break the tie!

 

I love BodyGlide.  I’ve definitely talked about it here a bit.  So when I saw they were having a Slogan Contest, I knew I had to come up with a catchy saying.   I mean I wear the stuff enough (nearly every day), so I should be able to put my sass to good use very familiar with it.  I put down the first thing that came to mind….and it was selected as one of 5 finalists!!  What lurks in my mind when it comes to BodyGlide?

“Haste Makes Chafe”

That’s what.  Seriously, if you’re too hasty before a workout or race and skip this step, you’ll reap the benefits of chafing, usually in terribly uncomfortable places.

So here’s my plea, they are voting on the 5 finalists this week.  Voting opened today and you can vote once a day for the week. That’s 7 times you can vote and help me win, and get this catchy little slogan on a T-shirt!

Just click on the slogan above to vote, or on this sentence.

Vote now, and vote often (every day this week)!

Thank you!!

Note: Voting link may not work from a mobile device.

Sally’s 2012 January 1, 2013

I love reading everyone’s year-in-review.  But I never feel that I have anything particularly interesting to share myself.  However looking back at where I’ve come since January 1, 2012, my year reads like the elevation profile of the 11.2 mile run through Percy Warner Park.

January
On New Year’s day I wake up with pain in my left shoulder.  It becomes very severe over the next few days and I begin many painful and expensive tests to diagnose it.  I eventually lose most of the strength and mobility in the arm altogether.  It is not for several months (see below) before we are able to diagnose the mystery condition.  But I take my first Caribbean vacation to Jamaica with my good friend Sara.  It is fantastic and just what we needed to thaw the dreary winter grays.  I also start training to Hoop the Half Marathon again.

February
I take a trip to Chicago to visit the city and see friends.  I begin planning my race calendar for the year.  But 2/3 of the way through the month I became very ill and take a brief stay in the hospital.  This sets me back physically and race and training-wise.  I eventually end up having to miss out on 4 different races this month and the next month due to illness and recovery.  I also support a friend during a difficult trial and witness that sometimes the judicial system doesn’t always work out the way it’s supposed to.

March
I miss out on the Triple Crown races due to the previous month’s recovery and post my first DNS ever, unfortunately it’s a 3-for-1.  I come up with an Athletic Bucket List and start working towards a plan to check off the items.  I tour the Kentucky Bourbon Trail and hit 7 distilleries in 2 days.  I attend an Olympic soccer qualifying tournament game.

April
I apply for the Nuun Hood To Coast team, though I don’t get picked, I still make a funny video.  I post some really high mileage with our hoop walking.  And eventually complete the Hooping the Half Marathon.  Many thanks to everyone who donates to the cause.  I finally really start training again in all 3 sports.  I also have my first swim lesson and find out that my self-taught freestyle form really isn’t that bad.  I also meet my Coach for the first time in a different swim lesson.  I witness my amazing friend Kira become ordained as an Episcopal priest.

May
I do my first open water swim ever, which also happens to be my first wetsuit swim ever.  I manage to survive both.  I compete in my first triathlon of the season and learn an important lesson of mental tenacity.  I have another minor surgery unrelated to my two previous medical issues earlier in the year.  I get a new fitting on my tri bike.

June
I make another trip to Chicago for a wedding and to visit friends.  I begin training with my Coach.  I go through a little bit of heartbreak.  I revise my race schedule for the year and really buckle down and distract myself with training.  I compete in the Du Run Run duathlon again and walk away with my first podium finish!  I also finally get back to the doctor for my left arm, and get a diagnosis of Parsonage Turner Syndrome.  I compete in the Muddy Buddy with a friend and have a great time, and once again somehow manage to never really get muddy in a mud event.  It’s a special talent.  I witness more heartbreak at the loss of a friend.  I also go to see Tenacious D with Sara and we have a lot of rocking out silliness.

July
I do a LOT of running, biking, swimming during the hot month, and put down more mileage than I ever imagined.  I compete in my first Olympic distance triathlon.  And I go to the Forecastle Festival after my race and get to see my favorite band play.  I volunteer at a major triathlon in my city and really get a chance to give back for all the racing that I do.  I run in a cape for beer.

August
My Coach comes to town and I get in another swim session.  I work on riding the course for my next big race, but the course keeps changing and I learn my lesson on some hills.  I get up way too early (even for me) to watch the Olympics for marathon and triathlon.  I compete in a Women’s super sprint tri and get misdirected on the course by a volunteer.  They throw out the run times and I end up with a podium finish, but maybe not the one I planned.  I begin physical therapy for my arm and shoulder.

September
I compete in my second Olympic Triathlon, in a torrential downpour.  This is my last tri of the season, but I don’t let that stop me because I sign up for my first Half Ironman race for the next year.  I attend my first Nashville Rollergirls bout and love it.  I buckle down on my running to train for my next few running races of the season.  I run my first 5k in probably 5 or 6 years, and walk away with another podium finish, once again a second place in my age group, which makes for a hat trick of podium finishes for the year.  My best friend has another baby, once again with a dramatic entrance.

October
I run in the Boston Half Marathon.  I get to visit my old friends and meet new ones, and see my best friend in a play.  I tour the Sam Adams Brewery finally.  I try Eritrean food, and of course eat lots and lots of lobstah!  I walk the Goo Goos Jog N Hog due to a painful injury.  That injury turns out to be peroneal tendonitis, and I also find out (on my 3rd Xray and MRI of the year) that I have a cyst in my heel, but the doctor doesn’t think it is affecting me.  I attend a Vanderbilt football game and watch them actually win!  I take a Motorcyle class.  I watch the Kona Ironman championships online and am amazed by the athletes.  I do the Color Run with a couple friends.

November
I make a road trip to tour the Calfkiller brewery and fall more in love with their beer.  I try to talk them into selling me a bike jersey with no luck.  I run in the Ragnar Tennessee relay race and tick off another Athletic Bucket List item.  I volunteer at the Flying Monkey Marathon and witness some truly hardcore runners.  I run the Boulevard Bolt and get another PR.  Coach comes into town again and we have a little team dinner and recap of the year and discuss the next year.

December
I start the month off with my first 12k, the 12 South Winter Warm Up, and finish the day with the 12 South Winter Warmer, one of my favorite beer fests.  Running and beer, what a perfect day!  Then I announce I’m doing something really crazy for my birthday.  I document all of my runs here, and follow it up with beers with friends.  I do one more Yazoo Barely a 4k Beer Run and earn a Yazoo Santa hat.  I find out I qualified for the USAT national championships for Olympic distance triathlon based on that Women’s race in August, which redeems the unfortunate results of that race.  I bake a monstrous cake and swear off buttercream forever.  I take a little New Year’s vacation and got to see my alma mater play in a bowl game.

2013
And what does 2013 hold?  I’ve already started working on my race schedule for next year.  Who knows what else it holds?  I’m hoping for a happy, healthy, and injury-free year.  Looking forward to ticking off more Athletic Bucket List items and maybe clawing my way to more podium finishes?  I’d also like to start trying to race more duathlons.  What are your plans and goals?

26.4.26 Run December 29, 2012

A week ago today, I was fortunate to be part of one of the most amazing grassroots events in the Nashville running community.  To say that I am lucky to be a part of this community is a gross understatement.  A fellow runner and triathlete, someone I’ve interacted with at many local athletic and social events, was very moved by the events in Newtown.  As a father, he felt the need to show his support for that community.  What started as a simple run with friends to honor the victims turned into a city-wide outpouring of support.  Within a few short days, the event had grown to over 1,000 runners and several thousands of dollars pledged.  Each person made a donation and ran anywhere from a couple miles to the full 26 miles.  The city became involved, providing police support on the route, a local company donated port-a-potties, and several other local businesses and organizations pitched in too.  Volunteer support was phenomenal.  News and other media outlets covered the event.  Runners came out with handmade signs and posters, personally designed or decorated shirts, and other means of honoring the Newtown 26.

Assigned an “angel” upon arrival, each runner pinned the piece of paper with a name and age to their running clothes and made their way through East Nashville.  I’m sure I can safely say that every runner was overcome at some point by the emotion of the day and just what their mileage meant.  This was not a “race,” but rather a run among friends.  A run to remember.  A run to honor.

The final results of the 26.4.26 run:
1,012 runners
10,000 miles run
$30,000 raised

This doesn’t even cover the many runners who were not in town or just heard about the run and ran their own mileage in their own cities.

And the most amazing thing to come out of this un-official marathon, is a 26.4.26 Fund.  The honor and memory will live on and support those involved in such events.  I could not be more proud of my city, running community, or fellow runner and triathlete who started it all.

I Thought This Was A 5k December 28, 2012

…or how I ran my first Ragnar Relay…

Ok, so I’m not that dense, I knew it wasn’t a 5k, I was very much aware it was a 196-plus-some-change mile race between Chattanooga and Nashville.  But that was our very cleverly coined team name.  As I have been slowly attempting to tick off items off of my Athletic Bucket List.  One more that has been dogging me for a while is a major relay race.  After applying for Hood To Coast, I knew I really wanted to be on a team for Ragnar this year.  So, I set my sights on stalking the Facebook page.  Fortunately after only one post, Cayla snatched me right up.  Boom, I was in!

As we got closer to race day, I was finalizing all my plans, packing and reducing and packing and reducing again, stalking the weather in several cities at bizarre hours of the day like a fiend, and overeating like it was my job.

Thursday:
Packing and prepping day.

All my stuff for the next 30 hours.

I took the day off work to get all my crap together.*

Packed neatly into 1 backpack. No Diva Kitty didn’t join us for the race.

Really glad I did this.  I was able to pack, prepare 6 peanut butter sandwiches, and just relax and make sure everything was taken care of.

Peanut…Peanut butter…

All the rest of my team had already gone down to meet in Chattanooga, but another teammate (whom I recruited) and I went to a concert in Nashville and decided to get up early on Friday and drive down then.  It was too bad we didn’t get our team bonding in early, but when you’re about to spend 30 hours in a van together, there’s plenty of time for smelling each other’s sweaty runner funk bonding.

Friday:
5am Wake up call in time to throw on my my first running outfit with a sweatshirt and yoga pants to cover up.  Eat some breakfast and hop in the car with a mug full of coffee, pointing south to Chattanooga.

8:45am We arrived at the hotel and met up with Cayla, our more than fearless leader.  We pack our stuff into the van and head to the start line.

10:30am Our start time and our first 2 runners in our van are off.

Team “I thought this was a 5k!”

Van 1 goofing off at the start line.

12:05pm – LEG 1.  This leg is a 5.1 mile leg all downhill on Suck Creek Mountain.  I averaged a pace in the 7′s range, but I still got passed by 4 people, 3 guys and 1 gal.  That gal chicked all other guys so it was worth it.  No kills unfortunately.  I didn’t want to blow it up and go too fast on the first leg and have nothing left for the other 2 longer legs, but I also knew that the downhill leg would burn out my quads if I tried to brake myself too much.  It was a delicate balance of watching my speed and trying not to trip and causing a snowball effect down the mountain.

Starting my first leg.

Handing off to runner # 4

4pm – Van 1 is done with all the runners.  We stop at a Cracker Barrel to get some food and head to the next major exchange to rest and wait for Van 2 to come in.  By “rest” I mean everyone trying to nap in the van during the daylight.

A little threesome action in the back bench of the minivan.

Once Van 2 catches up with us, it’s starting to get dark and we’re all about to head out on our night runs, donning lots of lights and reflective material.

9:44pm – Leg 2.  This is my longest run, 6.8 miles, fairly flat going over Tims Ford Lake area.  This run felt great and averaged 8:49 pace.  Not bad for night time in the middle of nowhere Redneck Outback.  6 kills on this leg, I was taking them out left and right.  I got lots of compliments on my LiteBelt.

Saturday:
5:53am – Leg 3.  This was my hardest run.  I had gotten sick overnight and my quads were searing from the downhill leg the day before.  But I took some anti-nausea medicine and drank some Coke to settle my stomach.  The last thing I wanted to do was run, but I got through 6.1 miles at a very slow 10:13 pace.  At one point my team had stopped to check on me.  They asked if I was OK, I shook my head a pathetic “no” and just kept going.  I knew if I stopped I would never get going again.  I managed 2 kills on this run, it looked like everyone was hurting on this one.  I wish I had felt better on this run, because I started this run in the dark and the sun came up and it was fully light by the time I finished the run.  A total of 18 miles and 8 kills in about 19 hours.

Van 1 at the finish

Finish – After handing off to Van 2, we headed to my house for much needed showers and rest since I live in between the final major exchange and the finish line.  After crossing the finish line with the entire team, I went home and promptly slept for a full 12 hours (5pm-5am) straight.  I woke up when I tried to roll over and my quads started screaming at me.

Team “I thought this was a 5k!”

And the MVP award goes to our Captain, Cayla who stepped up when one of our teammates got sick after her first leg and ran the extra 2 legs.  That’s right, she ran 5 legs in 24 hours totaling 22.6 miles.

MVP

I had a really fun time and I’d totally do it again.  We had great weather and this is a very well executed race.  Don’t get me wrong, it was one of the hardest races I’ve ever done, but I really enjoyed it.  I had excellent teammates, even with being the rag tag bunch that we were.  I still remain in very close contact (usually on a daily basis) with my teammates and we’re planning to do other relay runs again.

Side Note:  If you decide that you need to massage your piriformis after you run, make sure none of your teammates are standing by with a camera to document it.

*What I packed for the race:
1 pr running shoes (based on weather decided to go with just 1 pr instead of 2)
3 prs running shorts
1 pr running tights
3 prs running socks
3 sports bras
2 short sleeve running shirts
1 long sleeve running shirt
safety gear (reflective vest, head lamp with rear lamp, LiteBelt)
1 light weight running jacket (with removable sleeves, i.e., doubles as vest)
Clothes for in between runs (yoga pants, sports bra, underwear, socks, slip on shoes, long sleeve shirt, hoodie, rain jacket just in case)
running hat (with reflective strips)
gloves
Ear band/hat
iPod + charger (doubles with phone charger)
Garmin + charger
RoadID
Body Glide
Handheld water bottle for running, plus large water bottle for drinking in van
Nutrition: several Gu/Cliff Shots, Cliff Bars/Picky Bars, Nuun for my water, Sport Beans, Honey Stinger chews.
baby wipes and facial wipes (whore’s bath all the way)
toiletries (toothbrush, toothpaste, feminine hygiene, brush, chapstick, etc.)
Meds (Excedrin, ibuprofen, anti-nausea Rx, Immodium, etc.)
Extra freezer bags and grocery bags
small roll of toilet paper
sharpie
swiss army knife
Travel blanket that folds up small and can be used as pillow

Food:
PB sandwiches
pretzels (I subsisted on these almost entirely)
small Cokes (second half of what I subsisted on besides Nuun water)
fruit snacks (didn’t touch these)
Gummi bears (well the coke version)
Large reusable bottle of water
Various protein bars