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-STARRYEYED-'s Photo -STARRYEYED- Posts: 3,749
3/12/13 11:52 A

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emoticon emoticon again for all the wonderful responses & advice. I will make sure to pay much more attention to my nutrition the night before, morning of, during & just after my long runs. I definitely don't want another experience like this past Sunday. emoticon

Proper fuel = more enjoyable long run

emoticon emoticon emoticon emoticon

Edited by: -STARRYEYED- at: 3/12/2013 (11:53)
Alayna

"Our bodies are gardens - our will are the gardeners." ~Shakespeare


ROBYNLN's Photo ROBYNLN Posts: 661
3/11/13 10:03 P

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I used to eat oatmeal w/yogurt before all of my races and long runs. I too, thought it was crazy not to eat before a 2 - 3+ hour event. About a year ago, I listened to a podcast by the Marathon Training Academy and they promoted the following prerace protocol. This is the article behind that protocol: www.hammernutrition.com/knowledge/pr
op
er-fueling-pre-workout-amp-race-suggR>estions.1279.html?sect=essential-kno
wl
edge-section

I recognize this is a commercial website, promoting their products, but I tried it and it works for me. My friend tried it and was not satisfied w/the result. Everyone is an experiment of one and the same system doesn't work for everyone. The science of endurance sports is constantly expanding and some standard wisdom isn't as set in stone as we have all been led to believe.

Robyn

"I can do all things through Christ who strengthens me." Philippians 4:13

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If i quit, however, it lasts forever..That surrender, even the smallest act of giving up, stays with me" Lance Armstrong

"It doesn't get easier, you get better."



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ON2VICTORY's Photo ON2VICTORY SparkPoints: (47,159)
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3/11/13 9:56 P

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this is just my opinion but a protein bar may be a tad heavy for the level of exertion. I do clif bars but only when I am doing a light impact activity such as long distance cycling.

just from my past experience, and this is just me, if I come back from a run really hungry and feeling like my blood sugar is low, my fueling strategy was not enough. for me, I fuel at a rate of about 200 calories per hour (im a bigger dude) starting at about mile 4.

Pre-run, my favorites are a single packet of oatmeal or a bagel with peanut butter and I will also have about 8 oz of chocolate milk as well. I usually have these items around an hour to 1.5 hrs from the race to make sure that it is digested (mostly) and to respond to the nature calls afterward. If it was 30 min from gun time I would keep it light and just have some choc milk.

eating solids 30-45 mins prior to a long run or a race is kinda taboo for me...

I do use GU or Hammer gels but the main thing is in how you take them. if you just shoot them out of the package you might get a case of "GU gut" after a few hours. Generally I take them with a mouthful of water (while walking) and swish it around in my mouth to break it up and make it more liquid.

Lastly, if you haven't trained with it, do NOT use it during a race. Too many folks try some unknown "cool performance fuel" of some type they saw at an expo without having proved it on the course...sometimes with yucky results.

Toe Ouchies... I got it too... that is basically known as toe bang in the hiking world. you are correct in that it is from your foot sliding just a little and contacting the front of the shoe. It gets even better when your toe nails start going black and you lose nails.... I got that ALOT when I was marathon training. I took out the factory inserts and bought some other inserts for about $30.00 and it worked pretty well. Also, you may wish to experiment with socks as well.

Edited by: ON2VICTORY at: 3/11/2013 (22:21)
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PHDMAMA06's Photo PHDMAMA06 SparkPoints: (62,729)
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3/11/13 7:48 P

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Congrats on taking on your first half, that's awesome!

Assuming my long run is in the morning, I follow a plan kind of like this...

Well balanced dinner the night before. Nothing too rich, fatty, spicy, etc because I KNOW that any of that will bite back the next day.

Before I head out for the run, I do eat something very light, maybe on the lines of a bagel thin and a piece of fruit. I can't run with too much in my stomach, but know that I need SOMEthing to get me rolling.

Along the way, I use a variety of fuels. I can tolerate gels alright, although not in the very sweet flavors. I usually use something like chocolate mint, peppermint, or mocha. The beans and Gummis are okay, but don't seem to give me as much of a boost as the gels. On verrrrrry long runs, I may use "real" food like applesauce pouches or pretzel rods, but honestly for anything up to 13.1 the gels usually work fine. Plenty of water to go with that.

All the best with your race!!

Christina
Half Fanatic #610, Marathon Maniac #7173, and officially Goofy!
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SCHOOLNURSE86's Photo SCHOOLNURSE86 Posts: 870
3/11/13 6:52 P

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My stomach is super sensitive on long runs. So much so I had to take immodium before my full marathon last June. I can handle shotblocks during runs, that's about it.

Before a long run or race, I usually have half an english muffin with a little peanut butter, or a small banana and some peanut butter. I seem to do well with a protein/carb combo.

Mary


"I just felt like running." Forrest Gump
-STARRYEYED-'s Photo -STARRYEYED- Posts: 3,749
3/11/13 1:30 P

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emoticon for all the advice & input. I like the idea of trying out the baby food pouches as I prefer real food while doing my long runs. I found chewing the banana & protein bar yesterday during my walk breaks was less than optimal to say the least. I really appreciate the input, and it sounds like I need to continue to experiment until I find an approach that works for me.

About the shoes, yes, I did get them professionally fitted. I really think it's just from all the hills. Fitbit says I did 56 flights of stairs, and I believe it. emoticon

Alayna

"Our bodies are gardens - our will are the gardeners." ~Shakespeare


RUNNERKDB's Photo RUNNERKDB Posts: 757
3/11/13 12:47 P

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I started to get sick from gu and all the other products and thank goodness my son introduced me to nutrilite endurance cubes. Even Kara Goucher uses them! I have felt AMAZING using them on my runs. My coach recommends fueling 50-100 calories every 4 miles and I have been feeling really good doing that with endurance cubes. I also like that you do not have to take a whole 100 calories at once like you do with gels...unless you want to carry an opened gel which I have found to be a mess. Karen



Edited by: RUNNERKDB at: 3/12/2013 (17:32)
Karen
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Masters PRs: I am 49
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10K 48:50 (7:53)
Half-Marathon 1:49 (8:19)
Marathon 3:57 (9:04)



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3/11/13 12:34 P

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While some people can handle not eating before a long run, I would highly not recommend anyone do so. The reason, all night your body continues burning calories and the main source of calories is glycogen (stored glucose in the muscles and liver). Your brain can only function on glycogen so not eating or at least topping off your glycogen stores before a long run means your body has to dip into your glycogen stores sooner because your body needs to keep your blood sugar stable and this comes from the food you eat. Remember fat must have access to carbs in order to be utilized for fueling your run. When your body depletes the glycogen stores (know that the stuff you eat during your run/race--is NOT replenishing your glycogen stores, but keeping your blood glucose levels stable) you cannot replace them during a run/race therefore you may find yourself hitting that infamous wall, many runners have been known to do. This is especially true the newer you are to the sport.

You don't have to eat a lot before a race, but I would most certainly eat or drink something, even if that is a small banana and a bagel with peanut butter or a glass of juice. But this is the time to practice what works for you.

Coach Nancy

PS. Not eating before a short run may be OK for some, but I would never recommend not eating before a race or a long run.

Edited by: SP_COACH_NANCY at: 3/11/2013 (12:37)
ROBYNLN's Photo ROBYNLN Posts: 661
3/11/13 12:17 P

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This is what "I" do. I make sure to eat a good dinner (higher carb, but not TOO heavy) the night before my long run/races, then I do not eat breakfast the next morning. I take a Hammer Gel at the beginning of the race and every 30 - 45 minutes after. I don't usually get hungry during the run and it takes a while after for my hunger to kick in, but I always eat a good breakfast/brunch ASAP after. I do better racing on an empty stomach and def can't handle solid food during.

I think most people do eat something a couple hours before a long run. Everyone is different. You need to experiment on your long run to see what works best for YOU. I didn't used to like the gels, but now I like the Hammer Gels. Lately, I've been diluting them in one of my water bottles, which makes them even easier to take. If you don't like one brand or type of supplement, try something different. If you don't like liquid gels, there are several gummy chews that are very popular. I used to like the Sport Beans.

I don't have a lot of advice for sore toes. Going down hill could make that worse, but I don't think it should be a major issue. Have your shoes been professionally fitted?

Robyn

"I can do all things through Christ who strengthens me." Philippians 4:13

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If i quit, however, it lasts forever..That surrender, even the smallest act of giving up, stays with me" Lance Armstrong

"It doesn't get easier, you get better."



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-STARRYEYED-'s Photo -STARRYEYED- Posts: 3,749
3/11/13 12:16 P

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emoticon ! Thanks so much for the response, Coach Nancy. I hadn't even though that my body hadn't had enough time to digest the food. I will schedule my meal more in advance during my next training.

emoticon

I will also make sure to eat more immediately after my run ends. emoticon I didn't have much of an appetite last night even though I was hungry. Forced myself to eat but it probably wasn't enough...as evidenced by my still being hungry today.





Alayna

"Our bodies are gardens - our will are the gardeners." ~Shakespeare


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3/11/13 12:08 P

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Hi Alayna,

Eating that close to your long run, would not have given your body enough time to digest the meal--therefore, I would recommend that you eat at least an hour to an hour and half before your run and maybe top off about thirty minutes before your run with a piece of fruit--not high in fiber--something like grapes or a banana.

Just know that the best time to fuel for your next run--is immediately after your long run. This will ensure that you get your glycogen stores replenished and that your recovery via the protein will help aid in muscle damage.

I personally have grown to despise the gels, gus, sports beans--they are just way too sweet for me. I have started using baby food pouches (blueberry and banana) or apple sauce pouches. Just squirt and go.

Sounds like you are well on your way to running your half!

Coach Nancy



SKIRNIR's Photo SKIRNIR Posts: 5,172
3/11/13 11:58 A

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Even as a walker, I find that when I was half marathon training, if my long walks were over 2 hours, I needed food. 1.5 hours, I was fine, but if over 2, I needed more calories closer to my walking/exercise time. I took granola bars, fruit (found grapes to be easy to eat while continuing to move), etc. And yes, if you get too hungry, or too thirsty, you will loose some wind. But do consider the thirst part too, not just hunger. The next day I was a tad hungrier than usual, but not a ton.

3/31/12 Trailbreaker half marathon 13.1 miles in 3 hours 13 minutes
4/20/13 Neighborhood Watch 5K 39:17.6
10/5/13 5K Grace Pet Fest 38:47.6
12/1/13 Secret City Half Marathon around 3 hours and 4 minutes
4/19/14 Butterflies for Hope 5K for Lupus 39:23.8 (I hurt my back a few days before, and though it was my first official 5K with some jogging, my back hurt, so was very slow.)


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-STARRYEYED-'s Photo -STARRYEYED- Posts: 3,749
3/11/13 11:58 A

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emoticon for the advice! I will experiment more over my next long runs. Definitely don't want to do something new on race day. I want to feel confident & excited. Not nervous that I'll upchuck Gu or some other new food.

Good to know that being hungry is normal. I'll continue to graze and eventually this hollow leg feeling will fade. yeesh. I swear I have never had this feeling of being hungry all. the. time. emoticon

Edited by: -STARRYEYED- at: 3/11/2013 (11:58)
Alayna

"Our bodies are gardens - our will are the gardeners." ~Shakespeare


JECKIE's Photo JECKIE Posts: 9,558
3/11/13 11:45 A

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Distance = RAVENOUS in my book. :) I swear at mile 7 yesterday I considered gnawing my own arm off. lol

Fuel for longer runs is, IMO, all about experimentation. What works for one person won't work for another, and sometimes what works changes, too!

I use Gu, though I've changed up how I eat in general so now I'm thinking it's a bad idea. But for my first 3 HMs it worked well.

Just keep experimenting. and whatever you do, don't try something new on race day!

Jeckie (aka. Sarah) - Lowell, MA - EST
Half Fanatic #3032

I have no "goal weight". MY goal is to be as healthy, strong and active as I can be. This isn't about my relationship with the scale but my relationship with the world.

Looking for recipes? I keep a Paleo-friendly recipe board on Pinterest! http://pinterest.com/jeckie/mostly-paleo/


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-STARRYEYED-'s Photo -STARRYEYED- Posts: 3,749
3/11/13 11:39 A

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emoticon fellow half marathoners!

I've posted a few times before, and you have always been quick to respond with great advice & support. I'm hoping ya'll might answer some questions that arose during my 12.5 miler yesterday.

First, is there an optimal prerun meal? I had a grilled chicken sandwich about 30 minutes before leaving. Plus I had eaten a normal breakfast. But my gas tank was empty by mile 4 & I had to break out my banana. Then my protein bar came out at mile 9. But the time I finished, I was starving. I ate 2 more banana plus beef jerky, nuts, dried fruit and other assorted nutrious foods for the rest of the evening.

But I'm still tired & hungry today. I think it is a result of not enough food before I did the 12.5 since I was ok after my 11 miles 2 weeks ago. ???

Also, is it normal for my toes to be hurting? I did A LOT of hills yesterday and figure the toe pain comes from my foot sliding forward a smidge with each downhill step. The pain has faded quite a bit today, but it still twinges a bit.

Finally, do ya'll eat the Gu or other racing nutriotional supplements? My sil has done full & half marathons and she said she hates the stuff. So she eats bananas and cut up protein bars instead. Maybe part of my fatigue problem is that the banana & protein bar weren't enough....

I don't know. Any advice would be much appreciated.

I think I will try Gu on my next long run and see if that helps my energy level.

Regardless, the 12.5 yesterday was totally exciting & I feel confident I can finish the half in 27 days.

emoticon

Alayna

"Our bodies are gardens - our will are the gardeners." ~Shakespeare


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