October 12, 2013
It's a beautiful Saturday here in Palm, Bay Florida. The weather, although still quite warm, is cooling off just a bit. Now, If I have to run midday, I won't melt into the pavement. I didn't run midday, but at least I know I can. I have even been going out without water during my runs. Sometimes I do take my water bottle, but since it is only a 30 minute run most days, I can get by without it. I am usually regretting it at about the 20 minute mark, but I know I will survive. If I run on the golf course, at least, I can get a drink at a couple of places.
Hydration and nutrition are essential part of training and an even more essential part of racing. You should practice your race nutrition during your training. How much do you need though? Let's consult the next step in the 22 Essential Pieces of Marathon Training Advice from Active.com for the answer!
Hydration and nutrition are essential part of training and an even more essential part of racing. You should practice your race nutrition during your training. How much do you need though? Let's consult the next step in the 22 Essential Pieces of Marathon Training Advice from Active.com for the answer!
Practice Your Fuel and Hydration Strategy
According to the latest science, the best way to fuel your body through a marathon is to drink enough fluid to keep your thirst consistently under control, and to consume at least 60 grams of carbohydrates per hour. There is more than one way to fulfill these recommendations. The specific way that's best for you depends on how your body responds to nutrition intake while running. —Matt Fitzgerald
The article above gives you 5 separate strategies to fuel properly during a long race. You need 60 grams of carbs to keep your energy up and to perform at your peak. Of course, this is not exact for everyone. Larger or smaller people would need more or less, but this is a good place to start. 60 grams of carbs is 240 calories. That doesn't seem like that much, but while you are running, that may be more than many can handle. This is usually accomplished with liquid calories in the form of sports drinks or gels. There are other forms of carbs that you can used like gel blocks or energy jelly beans, but liquid calories are easier to carry, digest and most races will provide them for you at the rest stops (at least the sports drink).
I found that I was able to train my body to handle liquid calories by actually using them while training and sometimes, when I was not. I used some meal replacement shakes in the weeks leading up to my first 1/2 Ironman to get used to taking in a lot of liquid and to get used to feeling satiated on them. Whatever you use, you want to experiment (before the race!) with different brands and strategies until you find one that works for you.
Here are my numbers for today:
Time: 30:00
According to the latest science, the best way to fuel your body through a marathon is to drink enough fluid to keep your thirst consistently under control, and to consume at least 60 grams of carbohydrates per hour. There is more than one way to fulfill these recommendations. The specific way that's best for you depends on how your body responds to nutrition intake while running. —Matt Fitzgerald
The article above gives you 5 separate strategies to fuel properly during a long race. You need 60 grams of carbs to keep your energy up and to perform at your peak. Of course, this is not exact for everyone. Larger or smaller people would need more or less, but this is a good place to start. 60 grams of carbs is 240 calories. That doesn't seem like that much, but while you are running, that may be more than many can handle. This is usually accomplished with liquid calories in the form of sports drinks or gels. There are other forms of carbs that you can used like gel blocks or energy jelly beans, but liquid calories are easier to carry, digest and most races will provide them for you at the rest stops (at least the sports drink).
I found that I was able to train my body to handle liquid calories by actually using them while training and sometimes, when I was not. I used some meal replacement shakes in the weeks leading up to my first 1/2 Ironman to get used to taking in a lot of liquid and to get used to feeling satiated on them. Whatever you use, you want to experiment (before the race!) with different brands and strategies until you find one that works for you.
Here are my numbers for today:
Time: 30:00
Distance: 3.32 miles
Pace: 9:02/m
Max Pace: 7:52/m
Calories: 358
Avg HR: 130
Max HR: 140
Another day in the books folks. I felt ok today, but my body was not in the mood to go any faster. I was fine with that.
Run for Life!!
Another day in the books folks. I felt ok today, but my body was not in the mood to go any faster. I was fine with that.
Run for Life!!
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