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Post by toolish on Jun 7, 2021 7:52:50 GMT 8
Over the weekend I ran a half marathon as training. Under trained but just wanted to see if I could do it.
Took just over 2 hours, felt sore for rest of the day but feel ok today.
Got me thinking about fuelling. Didn’t really prepare for this one at all, pancakes for breakfast then out the door and nothing while running.
How should I fuel a 2 hour run? I am a chronic at under fueling training and over eating the rest of the time so need to work on resetting that!
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Post by cottoneyes on Jun 7, 2021 8:50:50 GMT 8
I'm in no way qualified to answer this one, but if I was going to run anything less than 2 hours after eating, it would be a smoothie type set up only. Then 1 gel around the 1.15 hour mark - lots of little sips of water - that distance usually go with my backpack, but would struggle to take on more than a litre unless pretty warm
That's what works for me, the pancakes probably would have resulted in a toilet stop somewhere
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Post by sammyb on Jun 8, 2021 4:42:43 GMT 8
Yeah what Cottoneyes said
Have something a few hours before and let it clear your gut. On the run Maybe take a mixed up gel flask of Infinit or likewise. You won't need much.
Good luck with it 👍👍
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Post by FatPom on Jun 8, 2021 15:44:38 GMT 8
I haven't ran a HM in anger for 18mths but the last one I did, I just had a regular early breakfast a couple of hours before the start, a gel about 15mins before the race and one gel about 12km in.
I ran a 1:38, so I guess it worked.
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Cape_Horn
Full Member
Some idiot who thinks Triathlon seemed like a good idea at the time.
Posts: 128
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Post by Cape_Horn on Jun 10, 2021 9:14:41 GMT 8
Over the weekend I ran a half marathon as training. Under trained but just wanted to see if I could do it. Took just over 2 hours, felt sore for rest of the day but feel ok today. Got me thinking about fuelling. Didn’t really prepare for this one at all, pancakes for breakfast then out the door and nothing while running. How should I fuel a 2 hour run? I am a chronic at under fueling training and over eating the rest of the time so need to work on resetting that! Hmm... Should I post this here or back on the main board? Rule of thumb is you have about 2hours worth of fuel stored in your muscles, so you should be able to knock over a half marathon fasted (but possibly struggling by the end, depending on how fasted/when food was the day before) If you eat breakfast first, or even knock over a gel in the minutes before you start, that should last you (again, you might be a bit ragged by the end). So saying, a sweet mouthwash as part of your hydration will unlock that last bit of performance, without needing to actual fuel during the run. And the last bit, when you are done, make sure you eat properly to recover, as you will need to recover. |
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zed
Full Member
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Post by zed on Sept 24, 2021 14:03:32 GMT 8
I normally run 18 - 20 on Sunday. I used to carry gels, but now don't bother. It doesn't seem to have much effect. During a HM race Id take 2 gels, one at 30mins, the other at 60mins.
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truck
Full Member
Posts: 179
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Post by truck on Sept 24, 2021 14:23:21 GMT 8
Yep no food beforehand. Tend to get up have a large glass of water and then be out of the door 20 mins later. If I'm going 19km or more I'll tend to have a gel at 8-9km then every 5km after that. If I'm on trails then I do it timewise - typically 40 mins then every 20-25mins after that.
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Post by Ironnerd on Sept 24, 2021 18:53:27 GMT 8
For a long training run I put some half strength Gatorade in a bottle or camelbak - fuel, electrolytes and hydration.
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Post by flanman on Sept 25, 2021 7:11:17 GMT 8
I am a big unit.
Training - Yep, same as Ironnerd, half strength carbohydrate mix. Green tea and a couple of glasses of water about 20 minutes before I leave. The tea usually flushes anything left in the body straight away.
I do however, have some breakfast for actual races. I am lucky as I can have anything. Usually an omelette with a little cheese and little bacon pieces. This is usually at least 2 hours before and leftovers are usually cleared by the body beforehand. Two gels in the race.
Enjoy experimenting.
FM
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Post by Slunnie on Sept 25, 2021 13:20:02 GMT 8
There is no way in the world that I'm running 21km without intake or fasted.
Breakfast before hand and let it process, and I then I have some form of energy intake roughly every 30mins. For me it is normally just sports drink and lollies like Allans Raspberries or something like that - just simple and cheap.
Your intake requirements can vary.
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