Full Marathon Training Logistics?

[weatherboy80]

Strange question for those experienced long-distance runners out there. I just did the 1/2 marathon last Saturday and felt great so my next goal as a runner is to do a full marathon at some point in the near future (year or so). I've already got several long-runs under my belt, but the longest I've really ever gone is just over 14 miles. For those "training" runs (not including the half) I was able to get away with carrying a large throw away bottle of water; however as I start to approach the 15+ mile threshold I'm sure I'll need some sports drinks or some small foods along the way. I'm pretty much a minimalist runner as I don't like to carry much (even the water bottle took some time to get used to) so I would have to hate to carry multiple bottles, gels, a pack, or even food. Does anybody ever run into a store mid-run to pick up some energy? Don't know why but I'm more worried about the logistics of getting stuff that the run itself

 

[Turbanator]

I'm sure you will be able to get water on the run route doing a marathon

 

[jahber]

Strange question for those experienced long-distance runners out there. I just did the 1/2 marathon last Saturday and felt great so my next goal as a runner is to do a full marathon at some point in the near future (year or so). I've already got several long-runs under my belt, but the longest I've really ever gone is just over 14 miles. For those "training" runs (not including the half) I was able to get away with carrying a large throw away bottle of water; however as I start to approach the 15+ mile threshold I'm sure I'll need some sports drinks or some small foods along the way. I'm pretty much a minimalist runner as I don't like to carry much (even the water bottle took some time to get used to) so I would have to hate to carry multiple bottles, gels, a pack, or even food. Does anybody ever run into a store mid-run to pick up some energy? Don't know why but I'm more worried about the logistics of getting stuff that the run itself

There are lots and lots of options. Most people who carry fuel and water use a fuel belt. It holds multiple water bottles plus has pockets for fuel (gels, blocks, whatever). Other options include planning an out-and-back route and driving to the turn around and putting a water bottle in an out-of-the-way spot (some people freeze them and then leave them overnight for early morning runs).

Or, run a loop that takes you by your house, a friend's house, your car--anywhere you can stash water/electrolyte drink. This is what I do when my hand-held bottle isn't enough. I run a 9 mile loop that takes me back by my house, where I have a bottle on the porch. I don't use a belt (just a hand-held water bottle with a strap and built-in pocket for fuel), but I also don't do more than the half-marathon distance.

I'm sure marathoners will have other options for you to consider as well. Happy running!

 

[dburg30]

I have an awesome park that's close to my house that is just over 2.25 miles long. Granted that means a lot of circuits, BUT it's shaded, is paved etc etc, so you have a built in water stop every 2 miles. I still carried a belt to get used to it and to have it between stops. Granted some people wouldnt like that many loops, but better then nothing . As others have stated if you have to do it on a road, try to find a loop somewhere that you can put water. OR try to find a running club and usually they will set up courses with water.

 

[peachygreen]

It is possible to run into a store to grab something but then you have to hope that a) they are open and b) they have what you are looking for. That takes some planning on your routes.

It is always a good idea on long runs to know what stores are open for a) bathroom breaks if needed b) emergency stops (bandaids, etc). In Houston we run most of our long long runs starting at insane hours like 2:30am so it is hit or miss what is actually open at those hours.

You can always pin gels etc to your shirt if you don't have pockets.

Other options mentioned are to stash water/drinks in safe locations along your route or have someone meet you at predetermined locations along the route. It is always nice to have someone in the area available if you need some help/assistance on a long run.

 

[FireDancer]

There are lots and lots of options. Most people who carry fuel and water use a fuel belt. It holds multiple water bottles plus has pockets for fuel (gels, blocks, whatever). Other options include planning an out-and-back route and driving to the turn around and putting a water bottle in an out-of-the-way spot (some people freeze them and then leave them overnight for early morning runs).

Or, run a loop that takes you by your house, a friend's house, your car--anywhere you can stash water/electrolyte drink. This is what I do when my hand-held bottle isn't enough. I run a 9 mile loop that takes me back by my house, where I have a bottle on the porch. I don't use a belt (just a hand-held water bottle with a strap and built-in pocket for fuel), but I also don't do more than the half-marathon distance.

I'm sure marathoners will have other options for you to consider as well. Happy running!

This is exactly what I do. I carry nothing I don't have to when I run, not even my phone. I put a water bottle and GU in my mail box and run a route that takes me past my house how ever many times I need it to.

 

[IamTrike]

We don't have a loop so we park in a parking lot near the middle of a greenway. Then we do out and backs from the parking lot stopping at the car if we need to refill hand held bottles.

 

[limabeanmom2003]

Congrats on your 1/2 marathon! I really think that anyone who can do a half can also accomplish a full. A lot of it is mental from here on out. Just adding a mile each week to the long run during training isn't hard on the body, but being able to run for that long is a mental training issue. Fuel and hydration are very important! You can definitely run into a store and pick up food or drink. I have a fuel belt but it bugged me during training this time so I didn't use it much. I run back past my house on long runs and grab Gatorade and some gu. Runners are also known to place water bottles ahead of time along their route.

 

[flatlandcycle]

Our library is at a 2.5 mile interval from our house. It serves as an emergency water, bathroom stop. I like large 16oz. bottles to mix in on the run, stowed in a Nathan carrier with 45% angle pouch. The angle reduces bounce. I like shot bloks because I can match more accurately the amount of carbs I am consuming to my water bottle volume. RaceReady shorts with rear panel pockets work well for carrying gatorade single packets.


Some suggestions:

1.Fuel from the beginning of the long run, you are trying to conserve muscle glycogen through out the entire long run.
2.You are an experiment of one. Start testing on long runs.
3.Stomach exempting is most rapid when concentration of carbohydrate in the stomach is about 5-7%. This is an average figure, you may be able to handle more. Stomach sloshing means that you have had too much carbohydrate.
3.Shoot for sodium concentrations similar to blood sodium concentration.
4.Don't take gels, fuel blocks, beans while you are taking sports drink. Water only during the fueling time.
5.Drink to thirst.
6.Weigh yourself, nude, before and after the long run. Establish a strategy that attempts to maintain body weight. Gaining weight can be deadly.

Formula for body weight to carbs needed:
http://www.active.com/running/articles/4-steps-to-perfect-marathon-fueling

The International Marathon Medical Directors Association fluid guidelines:
http://www.aimsworldrunning.org/guidelines_fluid_replacement.htm

 

[flatlandcycle]

One other note. This is just to establish to best race fueling strategy. There is evidence that training in a glycogen depleted state improves fat burning at specific intensities, therefore conserving glycogen stores. So maybe some of these medium long ones you should train while muscles are in a relatively depleted state.

 

[John VN]

One other note. This is just to establish to best race fueling strategy. There is evidence that training in a glycogen depleted state improves fat burning at specific intensities, therefore conserving glycogen stores. So maybe some of these medium long ones you should train while muscles are in a relatively depleted state.

Those are my, wake up at 0200 and out the door by 0230 with only some water down the hatch, workouts. BTW, these workouts make Marathon Weekend wake-ups a snap for me.

I do the, past the house looping without fueling or extended looping with fueling, depending on distances to be accomplished. Even have a 56 mile loop for 70.3 and 140.6 training.

McFlurry John

 

[BuckeyeBama]

Camelbak - check them out. I have been using them for almost 20 years and they are amazing. I carry up to 70 oz of liquid on my runs and regularily run more than 30 miles, even in the heat of the summer - even on long trails. No need for support of any kind.

I hate backpacks, but I don't even know that I have this on ofter the first few minutes.

 

[cewait]

Our library is at a 2.5 mile interval from our house. It serves as an emergency water, bathroom stop. I like large 16oz. bottles to mix in on the run, stowed in a Nathan carrier with 45% angle pouch. The angle reduces bounce. I like shot bloks because I can match more accurately the amount of carbs I am consuming to my water bottle volume. RaceReady shorts with rear panel pockets work well for carrying gatorade single packets.


Some suggestions:

1.Fuel from the beginning of the long run, you are trying to conserve muscle glycogen through out the entire long run.
2.You are an experiment of one. Start testing on long runs.
3.Stomach exempting is most rapid when concentration of carbohydrate in the stomach is about 5-7%. This is an average figure, you may be able to handle more. Stomach sloshing means that you have had too much carbohydrate.
3.Shoot for sodium concentrations similar to blood sodium concentration.
4.Don't take gels, fuel blocks, beans while you are taking sports drink. Water only during the fueling time.
5.Drink to thirst.
6.Weigh yourself, nude, before and after the long run. Establish a strategy that attempts to maintain body weight. Gaining weight can be deadly.

Formula for body weight to carbs needed:
http://www.active.com/running/articles/4-steps-to-perfect-marathon-fueling

The International Marathon Medical Directors Association fluid guidelines:
http://www.aimsworldrunning.org/guidelines_fluid_replacement.htm

One other note. This is just to establish to best race fueling strategy. There is evidence that training in a glycogen depleted state improves fat burning at specific intensities, therefore conserving glycogen stores. So maybe some of these medium long ones you should train while muscles are in a relatively depleted state.

+1

There is a lot of data to suggest that even a long training run can/should be run with little to no CHO intake in an effort to create the adaptations for fat use in the body. I find that it can be tough to run on a low CHO run so I tend to take on a small carby snack as I dress.

Obviously, one really needs to practice while taking on fuel during a run. The wrong texture, brand, flavor or time can make for a short trip to a potty.

With regard to water I used to run with a Flashflow from Camel Back. Now its more a hand held water bottle (with hand strap) along a course that has water along the path.

 

[weatherboy80]

Wow thanks everyone

 

[BuckeyeBama]

+1

There is a lot of data to suggest that even a long training run can/should be run with little to no CHO intake in an effort to create the adaptations for fat use in the body. I find that it can be tough to run on a low CHO run so I tend to take on a small carby snack as I dress.

Obviously, one really needs to practice while taking on fuel during a run. The wrong texture, brand, flavor or time can make for a short trip to a potty.

With regard to water I used to run with a Flashflow from Camel Back. Now its more a hand held water bottle (with hand strap) along a course that has water along the path.

I don't carry any type of fuel for runs shorter than 13 miles - only water, if that. I try to do almost all of my training in a depleted state. For runs longer than 13 miles, I use both Gatorade and another fuel option with a goal of consuming about 150 calories/hr, starting about 45 minutes before my run. Since I started this strategy, I have never hit a wall (or come close) - and this used to be an issue for me.

Another piece of advice for the OP - if you are going to be out there by yourself for extended periods of time, carry a cell phone. You might need to put it in some sort of protective sleeve to keep it dry, but you never know when you might need it. I was out on an 18 mile run in November and ran into some leg issues out of the blue. It was cold outside, but I was dressed for running (shorts/running tee). I forgot my cell phone that morning - the result was dangerous. I had to walk/hobble along more than 4 miles in cold conditions that made my wet body (from sweat) hypothermic. My wife came looking for me when I did not arrive home in time, but I was shivering uncontrollably when she found me hobbling along the road. I now also put a mylar "blanket" in my camelbak also, just in case. They are tiny and can be a life saver, literally.

 

[weatherboy80]

Yes, I always try to carry a cell phone with me no matter what distance I plan to run. Never know what can happen out there. I do most of my running in Florida so the heat can be a concern here.

Glad that your wife found you in time!

 

[cewait]

I don't carry any type of fuel for runs shorter than 13 miles - only water, if that. I try to do almost all of my training in a depleted state. For runs longer than 13 miles, I use both Gatorade and another fuel option with a goal of consuming about 150 calories/hr, starting about 45 minutes before my run. Since I started this strategy, I have never hit a wall (or come close) - and this used to be an issue for me.

Another piece of advice for the OP - if you are going to be out there by yourself for extended periods of time, carry a cell phone. You might need to put it in some sort of protective sleeve to keep it dry, but you never know when you might need it. I was out on an 18 mile run in November and ran into some leg issues out of the blue. It was cold outside, but I was dressed for running (shorts/running tee). I forgot my cell phone that morning - the result was dangerous. I had to walk/hobble along more than 4 miles in cold conditions that made my wet body (from sweat) hypothermic. My wife came looking for me when I did not arrive home in time, but I was shivering uncontrollably when she found me hobbling along the road. I now also put a mylar "blanket" in my camelbak also, just in case. They are tiny and can be a life saver, literally.

More important than a cell phone - have an ID on you. RoadID is a great choice and there are others. Get one that is more than a shoe tag as if you are ever in a car on runner incident, your shoes more than likely will not be with you. The RoadID carries medical and contact info so that someone can speak for you if you cannot.

 

[John VN]

More important than a cell phone - have an ID on you. RoadID is a great choice and there are others. Get one that is more than a shoe tag as if you are ever in a car on runner incident, your shoes more than likely will not be with you. The RoadID carries medical and contact info so that someone can speak for you if you cannot.

The ER used my wristband RoadID after my bicycle crash.