Completed my first 15K distance on Saturday, however I still feel uneasy about race day. The second and last mile are always the toughest, no matter the distance. I still struggle in my mind to keep going, fighting the urge to quit. Nevertheless, the biggest challenge was fueling during the run. When is the best time to refuel? What do you refuel with, water, sport drinks, gels, etc and how much do you consume? How do you carry your fueling supplies and how do you get it to your mouth?
The ameature that I am, I held a 10 oz. bottle half filled with cranberry juice in my hand, waited until I completed an hour and then only managed to take 3 sips... I won't go into the details of how bad the experience was. Let's just say I need to spend more time finding options that will yield better results. If you haven't taken the time to consider what you will do, you may want to start thinking about what will work best for you. Refueling is not only for the professionals, we all need to fuel during long runs.
And while I am on the subject, anybody wants to share how you fuel pre- and post-run?
I USED to think that the gels are only if you're doing 10 miles or more, but I like your idea of going with time instead. Gels are great for an energy boost. I'll use one after 6 or 7 miles probably. I like the chocolate flavors best. :)
ReplyDeleteFirst: Sam - you are amazing!!! 15K complete already!!!!
ReplyDeleteSecond: I am the epitome of an amatuer. When I did the Turkey Trot, I got water from the station and spilled most of it on me...it was not much of a "re-fuel". I have thought about my pre-run meal and nothing has come to mind: carbs and protein, I guess? Any suggestions are welcome over here!
I have never "gelled" but I may try it out. My problem is that I don't want to stop when I run because I'm afraid I won't re-gain my momentum.
So far I have been getting by with water, but with six miles coming up this weekend I'll switch to a mix of a sports drink (not Gatorade) and water. Most sports drinks are too sweet for me to drink straight. I also keep some candy with me on the run. Lemon candy works well for me and well settle an upset stomach.
ReplyDeleteWhatever you do, stick with it on race day. The last thing you want to do is try something new on race day and have it not sit well on your stomach. Not cute ...
It is my experience that this distance is where stragey is key. In the 5K and 10K we fire out and try to "hold" pace. A stategy for the 15K is to break it into three 5Ks. The appraoch should be to run negative splits...the last 5K should be faster than the first. This requires knowing your legs and lungs...going out at the proper pace is essential to the strong finish. If fueling is an issue, I would recommend a gel before the training run/race but don't do anything in the race you haven't done in training. Whether you are there to compete or complete, you should have at least one run per week where the tempo is faster. Good luck!
ReplyDeleteThanks for the tips. It is a ongoing learning process... And each run day can be very different from another for me. Thank goodness I still have about 6 weeks to get it right, or at least good enough to complete the Gasparilla 15K.
ReplyDeleteI already have my mind set to continue my training to complete the Disney Goofy Challenge in Jan 2013.
Sipping Points, Runner's World article I stumbled across. This one I have to try...
ReplyDeleteJUST HAVE A SIP
WHY Don't feel like downing a gallon of Gatorade? You don't have to. According to a study in the April 2010 Medicine & Science in Sports & Exercise, runners who rinsed their mouths with a carb solution right before and every 15 minutes during hour-long treadmill sessions ran faster and about 200 meters farther than those who rinsed with a placebo. "Carbs trigger reward centers in the brain," says Ian Rollo, Ph.D., one of the study's authors. The brain senses incoming energy "which may lower the perceived effort," he says.
DRINK UP For shorter runs when you want the benefits of a sports drink minus the extra calories, swishing just might do the trick. It's also good news for runners who get queasy from ingesting a lot of sugar at once. But for runs over an hour, find a drink you can stand to swallow (see "What'll You Have?" below).
What'll You Have?
Your midrun fluid needs depend on how long you're going
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
OVER FOUR HOURS
Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).
POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
Read the full article, at: http://www.runnersworld.com/article/0,7120,s6-242-302--13525-0,00.html