Posted on November 13, 2012
How do you fuel during long runs?
Just because I can’t run for another 87.66 hours doesn’t mean I can’t talk about it. 🙂
I’ve read the general rule of thumb is to start taking in calories after about an hour of exercise. I start around 40 minutes, when do you start?
When I ran my first half marathon, Two Cities in November of 2010, I made the rookie mistake of not figuring out how to fuel during my long training runs. I think if I paid more attention, I probably would have not felt like death & sadness the last few miles.
I not mart.
I had gummy lifesavers and think they would have been fine, had I not had half a banana right before the start. I was worried I didn’t take in enough calories for the amount of exercise I was about to do. D’oh!
My time for that half mary was 2:10.
It was a huge lesson learned because after the race, I kept my fitness up and started training for my 2nd half marathon, the Hanford Half. Which I dubbed my “redemption race.”
Since I’m a total cheese ball, I trained my little heart out for it. My training runs were a lot more consistent, I started toying with fueling and working on hydrating.
Come race day, in February, I felt well trained and ready to crush my time at Two Cities.
Knowing I tend to dehydrate quickly, I took in water & Gatorade at ever aid station. Along with popping Jelly Belly Sport Beans starting at mile 4.
Until around mile 10 the last 2 aid stations ran out of water & Gatorade. Really!?
It was warm out and I could fee myself becoming dehydrated. It was really tough to stop & and ask a sweet lady who was cheering in front of her house for a glass of water, but I knew I wasn’t going to make it to the finish line if I didn’t.
Turned out to be a very wise decision. I set a PR (1:53) which I have yet to beat, and placed 3rd in my age group. It was a small race, I’m not that cool. 😉
Then I continued to train for the California Classic, which was a 2 day race in May. I rode a metric century on Saturday.
And then ran a half marathon on Sunday.
This is when I felt like I finally had everything dialed in. I started taking in Jelly Belly’s at mile 4 along with water & Gatorade at every aid station. Towards the end, I stopped and chugged 2 cups.
When I saw Mike around mile 11 I told him I was confused because I felt fine, but had chills even though it was warm out. He said that’s a good thing! It means your hydrated & you body is able to cool off in the heat.
I finished feeling so good!! Well I was quite sore, but I felt amazing otherwise. My time was 1:58.
Then a few weeks later I got a visit from the injury punk.
I’ve only done a handful of longish runs and still take my beloved Jelly Belly’s with me. My favorite flavor is Lemon-Lime. I swear I can taste salt, which I love. My drink of choice besides water, is Gatorade Lemon-Lime, but only in powder form. It just tastes so much better than the bottled stuff.
If you can’t tell, I’m really into fueling and now I have to grill you!
What is your fuel of choice?
When do you start taking in calories?
What is you favorite drink while running? Flavor?
What’s your distance & time PR?