"I don't think you are eating enough on the long runs. For the marathon, you will need 50 grams of carbs per hour, maybe a little more on the back half. That is more than a few sport beans. Read up on fueling for endurance running...
I am going to ask you to tell me your hydration plan and your fueling plan before we start. Then when it is over, I am going to ask you whether you able to run the plan, and if did not what happened."
I guess I have some reading and thinking to do before Saturday. How do you fuel?
I tried Gu and did not like it. I have been eating Sports Beans which I LOVE... but when my sister-in-law (also uber athlete), Kirsten asked me how many servings the bag was, I was astonished. I am supposed to eat the entire bag of beans. I usually just take two or three at a time. One bag lasts me the entire long run. I cannot imagine taking the whole bag in one shot... I guess that is why Gu is liquid. She gave me some ideas about other fuel types... do you have any suggestions?
Help me.... I am going to run farther than I ever have in August (and September for that matter), so I need some advice!
17 comments:
I've never run more than a half marathon, but I drink accelerade throughout - those beans and gu upset my stomach.
When I was training for my half recovery socks were awesome. I have InVigorators which are considerably cheaper (you can find them on Amazon) but they only come in black. I know when I start training for my full I will be getting another pair to wear during the run and to put on after, they are that good.
As for refueling, I just used Gu but it ended up really making me sick during the half. I never had a problem during training but I know I'm going to have to find something else for the full. My aunt, who is an insanely amazing triathlete and marathoner, eats a bagel cut in half and made into a peanut butter sandwich and then she quarters it and eats it along her whole run and then she also drinks Nuun. I can't eat bagels but maybe it will work for you. Good luck.
I kind of choke down the GU. I don't love it but can tolerate it. Definitely switch up the flavors. I used chocolate GU for the extent of my marathon training plan , the thought of a chocolate GU makes me gag. Lol. Live and learn :)
I love the sport beans but they are a little bulky to carry since you need a few bags for the run. Also a little hard to chew down a bag at a time. I'm with you there...
I have read some people like honey. I guess you can make your own baggy or try the honey stinger product. Wish I could be more help, I haven't really hit on the ideal plan for me either.
I like Gu Chomps or clif Shot bloks... I have friends who will eat mini candy bars and other STRANGE things, I think it is your choice. I use a handheld or 4 bottle fuel belt on runs longer than 4 miles.
Hmmmm recovery I am pretty good, I make sure to EAT after I run. Chocolate milk or a milk shake is a good recovery drink. There are some days I will nap for an hour while the baby is sleeping. I LOVE LOVE my recovery brand Recovery socks. I think you could get ones for cheaper that would do the same thing. I wear mine for 2 days after a long run..
GOOD LUCK buddy!!
I do the gels. I had a hard time sucking them down at first (like swallowing toothpaste, I recall) but it's all I use now. I'm still wary about eating on a run.
I've never run more than a HM, so I have no experience with longer runs. But I've got LOTS of experience with lower leg injuries (shin splints, calf strains, etc) and I can say that compression/recovery stuff is amazing.
I have Zensah socks, 2 pair of Zensah calf sleeves, and a pair of Zoot recovery tights. I swear by them all. My boyfriend has Zoot socks, and they will be my next pair because his are super tight and I like that.
If you want to try compression socks without investing a fortune, go to a uniform store and you can get some for $8. Are they as good? Not sure, but they definitely help!
You have many of the same questions as I do these days. Although I'm sidetracked right now with some minor knee pain...all these questions have been floating around my brain as I train for my first marathon! Thanks...I'm checking out the responses you got :)
I am a huge Rasberry Hammer Gel fan. it does not give me the stomach issues that Gu did. I also take one every 3-4 miles on my long runs. I have a soft spot for the Chomps. Which I take usually toward the end of my run just to make it through.
I would love to buy compression socks, I am just not ready to spend the money yet. We'll have to see over the next month. Good luck:)
For nutrition I use PowerBar Gel Blasts or Cliff Shot Blocks. I can't stand Gu and these are the only things that I can manage. They are easy enough just to take every once in a while.
Also, I'm a huge fan of recovery socks of calf compression sleeves. Ever since I started using them my recovery has been so much faster. Two thumbs up :)
I highly recommend Hammer /nutrition products, HEED is good for short runs, Perpetuem is great for long runs and Recoverite is perfect for recovery. I had the same issue has you and my local running sport recommended Hammer products they sponsor just about all the ultras in my area. I tried Recoverite for a week and I haven't looked back ever since. I love how fast my legs recover, the gels are also very lite so easy for me to tolerate, I especially like the fact that there is no artificial anything in their product, there is a 15% off coupon on my blog if interested, their website has a lot of information and you can always connect with someone to talk about your nutritional needs.
Lots of great ideas here! It's so individual, you really have to try it all, but not all on the same run, and see what works best for you and what you like.
Most people have a strong preference meaning they really love or really hate a particular brand. Try the gels or chomps/shot blocks. Test out different brands and different flavors. Most of them say to take in a whole serving every 45 minutes during a long run. You could try taking one every 50 minutes or hour to spread it out because sometimes if you take too many too fast it can upset your stomach. Also drink water as soon as you take in the gel or chew. (If you don't you can end up with an upset stomach.) I love the Gu and the Gu chomps or Clif shot blocks.
I always eat breakfast before my long run, get up early enough to eat and have your stomach settled before you head out. (Oatmeal works great for me, but you could try a banana or a bagel with peanut butter, whatever you like.) Practice this on your long runs so you know what you will do on marathon day.
l love the Hammer Perpetuem and Recoverite products, awesome stuff! I only use perpetuem on long bike rides though, it's too much for me on the run. I love Recoverite for after a long run and after my long bike rides. It's the first thing I drink when I get back and it does make a great difference in recovery. (You need carbs and protein in your recovery drink.)
It's normal to be tired on your long run days. Take a nap in the afternoon, that will help you recover too, especially if you got up early to run. And you'll probably only continue to be more and more tired on those long run days, especially when you get to 18, 19 and 20 mile days! Sounds like you're recovering perfectly to me!
I've been having these same questions and have been experimenting with things during long runs. So far, Shot Bloks have been my favorite. The fruity gels are awful but I was OK with chocolate.
Gu is a much easier option than beans if you can stomach it. I always carry a handheld on runs over 6 miles and I will wear a fuel belt on really long runs. I am exhausted after long runs and am usually passed out by 9. And compression socks are great. I don't think the $60 pairs are any more effective than the $35 pairs.
I forced myself to "like" gels (and actually, I don't mind Gu at all anymore) because it seemed crazy to eat an entire bag of sport beans or 4 Gu Chomps to get the same number of calories as one big gulp. I'll take one gel for every 45-60 mins during my long runs. Good luck working out your fueling plan! At least you have a mentor by your side to help you figure things out.
I could not stand Gu either. Then I started running serious distance and realize the difference in my energy level after eating one. I may not "like" them but DNF is just not in my plan. I usually listen to my body and don't have a set plan for how many I'll use. I also run trail ultras so there is a plentiful supply of other forms of energy at the aid stations.
I also carry water on anything over my 6.5 mile loop and if I have the jogger I carry water on every run (whether I use it or not) during the summer. I said water but it's usually water with something in it. I am not brand loyal.
I am living in my recovery socks! Day 86 of my 100 days of running and I would not be here after that last ultra without these socks! I am working on a review of all the things I have used during these 100 days (and trying to get some giveaways worked out to go along with it!) I do believe good recovery socks make a big difference!
I am with Shelley - while I don't love Gu - it does what it is suppose to do - I use vanilla, chocolate or mint chocolate (my favorite)
On my longer runs, especially in the heat and humidity this summer - I start with a handheld full of water. I run by a vending machine around mile 6 and usually buy a Gatorade and fill up my handheld. If necessary I can circle back around a park that has a bubbler to refill with water. I usually make sure to eat a Gu before my water is out and I refill with Gatorade.
I also vote for gu chomps, they are so good! You definitely need to find a way to get more energy consumed on a run girl - hope you can find things that work for you and your stomach. I know a girl who eats mini PBJ's on her long runs...
I agree with the others, gu chomps are good, but try some other gu flavors. I like the tri berry best, but I'm trying to make myself try some others. My friends rave about the chocolate one, but I can't imagine eating anything chocolate flavored while I'm running.
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