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Introduction to Overnight Running

December 15, 2020 by Renee Jacobs Leave a Comment

‘Tis the season for making lofty goals and putting steps in place to achieve them! If multi-day running adventures have peaked your interest, but you aren’t sure where to start, or you’ve already experimented with it and think there is room for improvement, look no further. We’ve asked a couple of DPMR’s finest overnight runners to share their strategies for making overnight adventures a success.

Renee Jacobs during an overnight run on the JMT, photo by Liz Levy

Renee Jacobs started backpacking over 20 years ago and most recently refined her system for overnight running while doing reconnaissance trips on the Sierra High Route for her successful Fastest Known Time (FKT) run this past fall. Her engineer training/mindset promotes geeking out on the details and optimizing systems.

Helen Pelster has completed two FKTs on the Tahoe Rim Trail (TRT) over the past two years, which both required sleeping in the elements overnight. Helen, like Renee, is an engineer and loves the planning the gear aspect of overnight adventures. More importantly, she recognizes that packing for overnight gains you better access to beautiful mountain environments.

Food

If you start to weigh the items in your pack, you will quickly discover that food makes up most of the weight! For this reason, it’s the biggest candidate for trimming. One strategy is to get by with less. Training your body to burn fat more readily helps a lot here. Some people do this with a keto diet, but this is controversial and not recommended for most athletes. Another strategy is fasted running, but note that some research is now showing that this can be harmful to female athletes (check out Trail Runner’s article by David Roche for more on this.)

More widely accepted approaches include simply doing long runs or any runs that leave you in a glycogen deficit (check out the Science of Ultra podcast “Finish Low” for more on this.) You can also lower the intensity of your runs to stay in the fat-burning zone, so you need less carbs on a run.

In addition, if you start calculating the caloric density (weight per calorie) of foods you like to eat while running, you will quickly discover that running foods tend to be the least dense because carbohydrates are heavy relative to the number of calories they provide. Foods that are higher in fat get you better bang for the buck. And if you don’t think that your guts can handle things like nut butter and honey sandwiches, start bringing these fattier foods on runs during training, which will train your guts to tolerate such foods, even while running.

Here are specific fueling strategies from our athletes:

Renee Jacobs “As an engineer, I am fond of spreadsheets… So I created a spreadsheet that tabulated macro nutrients and caloric density for a variety of foods that might be taken on an overnight running trip. This helped me discover some real winners that are now staples for overnight running trips, such as:

  • honey stinger gluten free stroopwaffel (122 cal/oz)
  • instant mashed potatoes in a Kiinde pouch (122 cal/oz)
  • Maurten 320 drink mix (107 cal/oz)
  • potato chips with sugar (118 cal/oz)
  • peanut fudge such as Mantecol, Nucreme, De La Rosa, or homemade (130 to 145 cal/oz)

You can save a lot of weight by opting for a “cold camp,” and leaving the stove at home. But if you aren’t quite ready to be that extreme, the SnowPeak GigaPower stove and titanium cooking/eating gear is my go-to for saving weight and room in the pack. Either way, for dinner bring a lot of calories, especially fatty foods like olive oil or sausages, to pack in the calories at night without risking G.I. distress. When I have a stove, instant bone broth powder in dinner is mandatory for the protein boost. A massive hunk of chocolate for dessert always makes it into my pack, which happens to have a great caloric density (151 cal/oz). Granola with soy milk powder (125 cal/oz) and instant coffee is my go-to for breakfast and works whether or not you have a stove.”

Helen Pelster “I’m lucky to suffer numerous food sensitivities in addition to Celiac Disease, which means that I can’t tolerate gluten. What’s so lucky about this? I’m used to a limited variety of foods, and I utilize this in my trail fueling strategy, by packing lots of the same, simple foods.

For example, below is my spreadsheet for 2 very full days (75 miles and lots of technical vert) in Yosemite last Fall. I was able to eat most of the food, and finished the adventure feeling strong.

 

Qty

Weight (g) per unit

Weight (g) total

Calories per unit

Calories per g

Calories per oz

Calories total

Food

             

Stinger Chews, pkg

6

54

324

160

2.96

83

960

Gel, single

5

33

165

100

3.03

85

500

Dates

4

100

400

277

2.77

78

1108

Pili Nuts, 1/4 cup

2.5

32

80

210

6.56

184

525

Plantain chips, 28g

6

28

168

145

5.18

145

870

Mini-Beef Sticks

4

15

60

50

3.33

93

200

Waygu Jerky

8

28

224

100

3.57

100

800

Total

   

1482

     

4963

Running Pack

When you start running with heavy loads, the pack becomes all that much more important. The wrong pack will make running impossible and uncomfortable. Here are our athletes favorite running packs:

Renee Jacobs “Although the front pockets are not as large as I would like, I really love the Salomon XA 35 for overnight running. It makes running with loads in the upper teens comfortable and relatively easy.”

weight = 537 grams

Helen Pelster “I have an older 20-liter Salmon pack, which works great for me thanks to the ample front pocket access, including space for two 750-ml soft flasks. I also use a really dorky waist pack for front access to my water filter. I don’t want much weight on my waist, but it’s perfect for the bulk of a water filter that needs to be handy. You really want to minimize accessing gear in the back of your pack.

The key to any pack that you choose is to test it running with the full weight you’ll be using on your overnight explorations, this will help expose potential chafing and gear access issues.”

weight = 433 grams for the backpack and 89 grams for the waist pack

Helen (left) training at Genoa Peak with her loaded backpack and waist pack (photo by Diane Frederic)

Sleeping System

If your goal is to actually sleep relatively comfortably, rather than have an uncomfortable bivy that demands you wake up after a short while and get going again from the discomfort, some thought (and typically some dollars) have to be spent here. There are a lot of ways to approach sleep systems, and some might be inappropriate in certain situations like rain. Here are our athletes thoughts on sleep systems:

Renee Jacobs “I try to avoid doing a trip during bad weather so I don’t have to bring a tent or bivvy. The other big key to my current system is to use the layers I am carrying anyway to augment my sleeping bag. I use a Feathered Friends Vireo UL Sleeping Bag, which weighs only 15.5 ounces and packs down really small. It has a 45 degree rating in the upper half and 25 degree rating in the lower half. I wear all the layers I brought while sleeping, including my Patagonia Nano Puff Hoody jacket (10.8 oz) and spare socks on my hands, to augment the reduced temperature rating in the upper half of my bag. Some minimalists forego a pad, or use a portion of a closed-cell foam pad but I find that the NeoAir sleeping pad is absolutely worth the weight (12oz). Not only is it comfortable, but it has a great R-value, so it keeps you warmer. And finally, a polycro ground cover (1.3oz). I learned the hard way that a ground cover is really important (if you are using an inflatable pad). This system works great for overnight temps in the 40’s and higher.”

Total weight = 28.8 oz (not including jacket)

Renee wakes up after a sub-freezing night to frost covering everything on the Sierra High Route near Frozen Lake Pass (photo by Liz Levy)

Helen Pelster “Let me start by declaring that I’m a fair-weather adventurer. If it’s going to rain, then I usually don’t go. I use two different sleep systems depending on the weather and my mood. My simple system is a sleeping bag so thick that I don’t need a pad. I find it very comfortable under the stars, but it wouldn’t be good in humid or rainy conditions. My deluxe system is as good as any tent, IMHO, and I used it on my first TRT FKT as well as numerous astrophotography overnights since then.

The simple system is a very warm synthetic ultralight sleeping bag, a custom Convert APEX by Enlightened Equipment, the Hoodlum sleeping hat, and a ground cloth. For the deluxe system, I use a custom down sleeping quilt (also by Enlightened Equipment,) along with their Hoodlum and Footies, an insulated Sea to Summit inflatable sleeping pad, and an OR bivy.”

Total weight for the simple system = 1026 grams or 36 oz / Total weight for the deluxe system = 1796 grams or 63 ounces

Helen’s “deluxe” sleep system during a family overnight (photo by Helen Pelster)

Final Thoughts

Renee Jacobs “One of the biggest PIAs are bear bins. There’s really no way you can run with a bear bin in your pack. Ursacks are much lighter and more compact, and are approved storage containers in most areas in the Sierra. An even lighter option? Sleep with your food. I put my food in the scent-proof bag liner from my Ursack and use it as a pillow at night. Not for everybody and don’t tell the ranger I told you to do it.

Because phones are so darn heavy but possibly the most important thing in your pack when you-know-what hits the fan, I’d never leave mine at home. But if you are travelling in a group, you might consider only taking one for the whole group. I love my 2.2oz Palm phone. “

Helen Pelster “Unlike Renee, I didn’t come to backcountry camping until later in life. If you don’t have experience backpacking, you might consider practicing hiking and sleeping outdoors rather than making a huge overnight run your first experience.

If you’re going on an audacious adventure, be sure to to practice with your fuel and to train with your full pack weight. A lot. It’s easy to spend all winter dreaming up gear and route ideas, but don’t forget to get out and make it happen!! That, after all, is the whole point. Have fun and Happy 2021!!”

DPMR President Diane Frederic exploring the Pacific Crest Trail overnight (photo by Helen Pelster)

Filed Under: Fuel, General, Training

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2023 Pt. Mariah Trail Marathon

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Join us for for Thursday evening speedwork for runner’s of all levels in Coldstream Canyon, Truckee. Run starts at 6pm.  Workout will be about an hour and can be adjusted to your level. Keep an[...]
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6:00 pm DPMR Weekly Social Run & Hangout... @ Trout Creek Pocket Park
DPMR Weekly Social Run & Hangout... @ Trout Creek Pocket Park
Oct 10 @ 6:00 pm – 7:15 pm
DPMR Weekly Social Run & Hangout @ Alibi Public House, Truckee @ Trout Creek Pocket Park
Keep an eye on Facebook for updates and cancellation due to weather.  Photo credit: Steve Woo These runs will depart from the Trout Creek Pocket Park, northwest corner of Bridge and Jiboom St (at the[...]
Oct
12
Thu
5:30 pm Evening Speed-work with Martin @ Coldstream Canyon Truckee
Evening Speed-work with Martin @ Coldstream Canyon Truckee
Oct 12 @ 5:30 pm – 6:30 pm
Evening Speed-work with Martin @ Coldstream Canyon Truckee
Join us for for Thursday evening speedwork for runner’s of all levels in Coldstream Canyon, Truckee. Run starts at 6pm.  Workout will be about an hour and can be adjusted to your level. Keep an[...]
Oct
17
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6:00 pm DPMR Weekly Social Run & Hangout... @ Trout Creek Pocket Park
DPMR Weekly Social Run & Hangout... @ Trout Creek Pocket Park
Oct 17 @ 6:00 pm – 7:15 pm
DPMR Weekly Social Run & Hangout @ Alibi Public House, Truckee @ Trout Creek Pocket Park
Keep an eye on Facebook for updates and cancellation due to weather.  Photo credit: Steve Woo These runs will depart from the Trout Creek Pocket Park, northwest corner of Bridge and Jiboom St (at the[...]
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Join @healdsburgrunningcompany for a run (and plen Join @healdsburgrunningcompany for a run (and plenty of fun)!

📍 : @donnerskiranch 
⏰ : Saturday September 16th, 8am
🏃‍♀️ 🏃‍♂️ : Judah Loop and continue on the PCT.
Run the Judah loop for ~6 miles, continue to Anderson peak for ~13miles (or further on the PCT if you want to go longer)
🗺️ : https://www.strava.com/routes/3135724872218937730
🎉 : Rejoin at the Donner Ski Ranch Old 40 Bar & Grill after the run (and there may be some sweeeeet giveaways...).
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Who's psyched for the Pt Mariah Trail Marathon TOM Who's psyched for the Pt Mariah Trail Marathon TOMORROW?!! DPMR is so excited to bring you this second edition of the race that promises to be bigger and better than last year! RD Chris Cloyd and team have been working so hard all week with final prep. The course is in great shape with some beautiful fun flowy singletrack. He said he'd love a few more volunteers so checkout the signup genius on our volunteer page, but otherwise wants everyone to please come hang out, cheer, and join the party! 
Unique to this race is the 5 segment course that utilizes a central aid station and can be done as a 2 person or 5 person relay, in addition to challenging yourself to run the whole thing solo!
Registration is still OPEN in person until 6pm tonight with bib pick-up at @tahoemountainsports with reg remaining open online til 1159pm. Race day bib pickup available in the morning 6-730am. No Race Day Reg. 

Thanks to our amazing sponsors this year, every participant will be eligible for a prize giveaway and get a pair of @darntoughvermont socks and @drinklmnt hydration.

#unafraid #trailrunning #runningcommunity #runninglife #runningmotivation #donnerpartymountainrunners #tahoe #tahoerunners #mountainrunners #DPMR #TruckeeTahoeTrailRunning #WeRunTrails #ultrarunning #trailmarathon #trailrace #pointmariah #pointmariahtrailmarathon
Hey DPMRers!  We’ve got something special in th Hey DPMRers!  We’ve got something special in the works.  We’ve been collaborating with Alibi Ale Works to release a co-branded beer (YES!).   Join us for a social run next Tuesday, where we'll have the pleasure of running alongside Alibi's head brewer, Matt Garcia! We'll hit the trails together, and afterward, we'll gather at Alibi to brainstorm the perfect brew that represents our club.  And since the DPMR Pt. Mariah Trail Marathon is just around the corner, we're adding some extra fun to the mix. We'll also be assembling course markings during the event. It's going to be an unforgettable night! Hope to see you there!
🏃‍♀️🏃‍♂️ Calling All Running Ent 🏃‍♀️🏃‍♂️ Calling All Running Enthusiasts! Join Us in Supporting the DPMR Pt. Mariah Trail Marathon! 🏃‍♀️🏃‍♂️
The Pt. Mariah Trail Marathon is just around the corner, and we need YOUR help to make it a roaring success! 🌟 This incredible event brings together the running community and showcases the determination and passion of athletes from all walks of life. Now, we are seeking volunteers to be an essential part of this memorable experience!
📅 Event Date: August 5th
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🤝 We firmly believe that it takes a village to organize events like these, and YOU can be a crucial part of this vibrant community effort! No prior experience is required—just bring your enthusiastic spirit, and we'll guide you every step of the way.
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Sign up here for a volunteer shift today! Link in bio.
Thanks to everyone who came out and volunteered at Thanks to everyone who came out and volunteered at the Diamond Peak aid station this weekend at the Tahoe Rim Trail Endurance Runs.  Everyone out on the course really appreciated all of the support!!! Stay tuned, we will be posting the Volunt(hero) leaderboard soon!  In the meantime, we're seeking more incredible volunteers to join our team at the upcoming Pt. Mariah trail marathon, and we promise it'll be an experience you won't forget! 😄
Sign up today! No experience needed. Link in bio.
The heat is on! Our Volunt(hero) program is going The heat is on! Our Volunt(hero) program is going strong with more than 60 volunteers out helping runners get through our various aid stations this year. What is the Volunt(hero) program? The top 10 DPMR volunteers with the most hours logged in 2023 will be entered into a drawing for a chance to win free race entries for a year, up to $1000. We will be posting our leaderboard soon but only a few hours separate those at the top.  Adding a shift can catapult you in to one of the coveted top 10 spots to be included in the raffle.  So come and join us THIS WEEKEND out at TRT! There are still openings overnight, morning clean up Sunday, and sweeps for TRT (Double points for morning clean up).
All volunteers that work at least one 6 hour shift will be entered in to our lottery for a race entry in to the 2024 TRTER race. You get one entry for each 6 hour shift you work. Overnight shifts get a bonus with two entries! Winners of the lottery can choose the distance but 100 milers still must have a qualifying race.
And remember, volunteering for a full shift earns you Volunt(HERO) credit towards the drawing for a YEAR OF FREE RACING (up to $1000) from DPMR! 🔥🔥🔥
Sign up here for a volunteer shift today! 🙏🏻 Link in bio for more info!
Meet DPMR Board President, Diane Frederic! Diane h Meet DPMR Board President, Diane Frederic! Diane has been a DPMR member since the inaugural year (2014).  She has been a board member for 5 years with the last 3 at the helm. Diane loves a good joke and believes life is a whole lot better if you don’t take things too seriously.  She also believes that trail time is best shared with dogs and friends. And friends with dogs.  Diane is a recovering graphic designer but will come out of retirement for a good race logo opportunity (thank the cosmic forces for that!). Diane will be out on the course for the TRT100 next weekend - so if you see her out there, give her a big hello and high-five! Good luck Diane! #unafraid #dpmr #girlboss #100miler #paincave #yougotthis
Hey friends! DPMR is on the hunt for a trail-runni Hey friends! DPMR is on the hunt for a trail-running-obsessed artist extraordinaire to transform our boring old 3D foam sign for Pt. Mariah into a mind-blowing piece of art. Picture this: foam sculpture meets artistic genius equals immortalizing Pt. Mariah in your artistry.  The project consists of 30” letters, which are 4” thick, and spell Pt. Mariah.  The letters can be picked up in Truckee after Jul 3rd and need to be complete by August 3rd. This is a commissioned project with a budget of $500. 

Are you ready to unleash your creative beast? Then don't hesitate! Slide into our DMs faster than a trail runner chasing a PR. Don't miss out on this opportunity to create something truly legendary.
The Tahoe Rim Trail Endurance Runs are almost here The Tahoe Rim Trail Endurance Runs are almost here!!  Please consider volunteering with us.  We have many shifts available from Friday, July 14th through Sunday, July 16th! 
All volunteers that work at least one 6 hour shift will be entered in to our lottery for a race entry in to the 2024 TRTER race. You get one entry for each 6 hour shift you work. Overnight shifts get a bonus with two entries! Winners of the lottery can choose the distance but 100 milers still must have a qualifying race.
And remember, volunteering for a full shift earns you Volunt(HERO) credit towards the drawing for a YEAR OF FREE RACING (up to $1000) from DPMR! 🔥🔥🔥

Sign up here for a volunteer shift today! 🙏🏻
Link in bio for more information. 

P.S. If you are racing, let us know so we can cheer you on!!
What are you waiting for? Register today to take p What are you waiting for? Register today to take part in a unique, fun, multi-loop style course with five segments that tour different parts of the Royal Gorge land. Race solo, with a partner, or as a 5-person team!  There is something for everyone! Register today! Link in bio.
Congratulations to Courtney Dauwalter on absolutel Congratulations to Courtney Dauwalter on absolutely shattering the women’s course record at Western States 100 today! Such an inspiration to all. We know you are the GOAT but tell us the truth Courtney… is your secret weapon the DPMR pancakes?!?
Huge congrats to Tom Evans for his win at Western Huge congrats to Tom Evans for his win at Western States 100 just now. Incredible performance landing him the 4th fastest time in the history of the event!  Well done Tom!
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