It amazes me how stupid I can be. I am a fitness editor, for crissakes, why did I think I could run two hours without a drop of water, much less a gel or electrolyte-laced fluid?
I already talked about this in another post, but I mean, come ON! For the last six weeks my long runs have hurt. A lot. I struggled big time with mental demons. Science backs up the idea that when your body undertakes a hard physical effort, your brain does all it can to make sure you don't kill yourself. In other words, it sends signals to your nervous system to stop the madness. Which is why you find yourself fighting the urge to quit.
On these long runs I'd find myself coming to a complete stop. There was no mental dilemma; my legs would just stop running. I'd have to force myself to make them turn over again. Once I did get them going, I'd spend the rest of the run fighting the urge to walk.
This past Sunday, with 2:05 on the training plan, I knew I had to do something about fueling. [I should explain that the reason I didn't fuel properly on previous runs was twofold: 1) the time snuck up on me 2) the thought of doing multiple loops just so I could stop for a drink seemed like a mental challenge far worse than being a little thirsty.]
So Sunday pre-run, I ate an Espresso Love Gu (yum!) and did my WU up the hill from my house. At the top of the hill, near a tree stump, I planted a bottle of water and a bottle of Citrus Fruit nuun for electrolytes.
I started out at an easy pace on a loop I knew would take about 25 minutes. I swigged from the nuun bottle after the first time around and sucked down a gel and water after the second time. Then I headed out on a 60-minute out-and-back.
The difference was dramatic. The only time I needed to stop running was when I took a drink. And there were plenty of hills and a fierce headwind for a good portion of the run. Lesson learned: When the body is properly fueled, the brain doesn't launch into shutdown mode quite as fast and the body is capable of so much more that you ever thought possible.
Duh!
14 April 2009
Nutrition Obviousness
Subscribe to:
Post Comments (Atom)
10 of you had something to say:
I can't relate to needing to fuel yet, not having done anything over an hour. However, you mentioned: "The only time I needed to stop running was when I took a drink."
That I found true for me as well. In that Emmaus run I took 3 waters. The first two went mostly on my shirt, with a little gulp swallowed, but also gagging me at the sme time. For the third I walked just 2-3 steps and comfortably drank the cup. I think the walking is worth it. Or I should practice...
Leah it was good to run into you last week at the pool. I hope you had a good swim. I had to leave to catch a conference call.
Some good posts about pacing and fueling. I found that just carrying hand-held water in this weather helps a lot. I also use the Hammer electrolytes tablets before each long run and they work like magic. Oh and the espresso GU is just amazing when you do long sessions. Nothing beats this.
For the over 90 minutes sessions I found that Hammer Perpetuem lets me go further without the bloating I used to get from just gels or carb only fuel.
By the way the 2:05 long run just appeared on my schedule for Sunday ;-).
hi! I just started a blog. i do triathlons too! i happened to learn the whole drinking thing the hard way too!
http://teenagetriqueen.blogspot.com/
It is so hard to maintain that fourth discipline. After everything else we have to worry about for this sport, it's easy to put fuel on the backburner. But you're right, when we don't neglect it, the difference is astounding. Great jon sticking it out for two hours!
Leah,
I think I am finally "getting" the nutrition thing... for me, I found Hammer's Perpetuem to be the answer. Boy, it took a lot of trial and error, though.
It IS amazing what the body can handle when fueled properly...it is truly like a well-oiled machine!
The great news is that you've come out of it appreciating its importance even more.
I had this revelation too this week after being exhausted after swimming and wondering how long I would have to stay under the water before the lifeguards would drag me out. Good posts!
I'm your soul mate for food and nutrition: love espresso Gu and nuun (although cola is my fave there). also really like plain Gu, which is weakish vanilla.
congrats on getting it worked out.
Yeap, sounds familiar.
I know exactly how important a bar or gel is for every hour of effort but I hardly ever manage to fuel sufficiently. Drinking is ok but eating (mind you it's on the bike) just doesn't work - especially when the tempo is high. I just don't seem to be able to swallow and the whole - get it out of the pocket - open it with your teeth without loosing control of the bike - having it in your mouth for the next 5 km because your throat is just tied in a knot - trying gel but ending up having it all over your fingers and being glued to your handlebar for the rest of the ride ... It's all waaaayyyyy to hard! I imagine it would be even worse running. I haven't found a solution, yet.
I'm really bad at this too, not just the short term fueling but the long term nutrition as well (as I have just polished off a plate of nachos and a Corona this fine Saturday evening). It was best demonstrated to me while on the Livestrong ride last year, when incredibly fit cycling guys lie roadside dehydrated and bonking, as I (of ALL people) pedaled past). It definitely pays to fuel well, the right amount at the right time. Great post!
Karen of SCAG
Post a Comment