Marathon Weekend 2023

[DopeyBadger]

Interesting, I might have to give some of these a try (I’ve had the maurten powder and it was decent). Do you skip the powerade at the hydration stops? That was one issue for me this past weekend, I had a rotation of salts and gummies I had been using for practice runs but of course at the races they have gatorade endurance at the stops so I ended up drinking that as well sometimes. I wasn’t sure if that might not be the best idea.

I don't consume any provided nutrition on marathon courses. Only water. I carry all of the above in my shorts pockets (link). I mix the Tailwind in a 5oz Hammer Nutrition flask at 3 scoops and 5oz water (link). It forms a slushy material that is not completely solubilized, but is enough to make it a drinkable solution.

It's important to keep in mind the gut absorption of the carbs you're taking in. In almost all cases, you need to take in about 1oz water for every 2 grams carbs consumed. So if you eat a 25g carb GU gel, then you need 12.5oz of water to properly absorb it. If you drink 1 scoop of Tailwind (25g carbs) in 1.5oz water, you still need to drink 11oz of water to properly absorb it. Assume a standard race cup as 3 oz of water in it.

Maurten gels are an exception. They are isotonic in their packaging and thus require no water to be properly absorbed. In addition Maurten 320 is unique in that instead of a 2g carb to 1 oz water ratio it is 4.2g carb to 1 oz water. So both Maurten products reduce the need for extra water consumption for the purpose of gut absorption.

So where people sometimes get in trouble is they eat the carbs, but they don't drink enough water to properly absorb it. When that happens, the body may steal water from other areas of the body and send it to the gut in an attempt to absorb the carbs. So you can exacerbate dehydration when that happens. Gatorade if properly made (and that doesn't always happen on race courses depending on a variety of factors) is already 1 oz water to 2 g carbs. So if you eat a 25g carb GU, you can't drink 12.5 oz of Gatorade for the purpose of gut absorption. The Gatorade is already 2:1. You have to mix other sources of carb consumption (gels, chews, gummies) with water, not gatorade. You can consume both gummies and Gatorade, but the gummies need water too. So then it would be gummies + Gatorade + water for proper absorption.

 

[DisneyParrothead]

I’m normally a chew fueler, doesn’t matter what kind (bean, gummy, etc as opposed to gu). Since last year’s training cycle I’ve gotten braces and need to rethink that strategy, as I’m having issues with my teeth liking the brackets even on a softer diet. I definitely don’t want any issues mid marathon, or even vacation! I sucked on my salt chew last week instead of chewing it, which I think worked fine. Does anyone have advice on other products I could do that with? I really hate dealing with the sticky gus, and they don’t fit into my fueling system very well, but I should start practicing now if I think that’s my best option.

I recently switched to using salt chews and M&Ms. My big thing with energy chews is it takes time to chew them, and I can't run when I'm chewing. I will choke on something if I do.

 

[Novatrix]

Just wanted to throw it out there if anyone has trouble getting their sodium in food form during the race, I'm a big proponent of the Saltstick electrolyte capsules.

I'll typically take 2 to 4 with fluid throughout the course of a marathon depending on how hot the day is and saw a marked difference in cramping and recovery once I started doing that.

Other than that, I'm an iron stomach. I could have a burger and fries before a race and still maintain a similar pace to norm.

 

[AJruns]

My big thing with energy chews is it takes time to chew them, and I can't run when I'm chewing. I will choke on something if I do.

I think I have the opposite problem pre-braces I chewed gum on every run, and during the marathon I would chew the beans on one side of my mouth while the gum was tucked in the other (I’m all about conserving energy- too much effort to take the gum out and in ). Gels of any kind have also seemed like a lot of energy- two hands, whereas the beans live loose in the pocket, but clearly I need to just suck it up for one part of my routine and pick a priority! If anyone invents an energy gobstopper I will be first in line (but seriously, I’m looking forward to the bubbles of water technology that’s coming).

 

[Naomeri]

I think I have the opposite problem pre-braces I chewed gum on every run, and during the marathon I would chew the beans on one side of my mouth while the gum was tucked in the other (I’m all about conserving energy- too much effort to take the gum out and in ). Gels of any kind have also seemed like a lot of energy- two hands, whereas the beans live loose in the pocket, but clearly I need to just suck it up for one part of my routine and pick a priority! If anyone invents an energy gobstopper I will be first in line (but seriously, I’m looking forward to the bubbles of water technology that’s coming).

Hello, fellow gum-chewer! I thought I was the only one!

 

[The Expert]

Gum chewer here!

 

[Baloo in MI]

They were handing out SIS for NYC last weekend and I grabbed a couple just in case, didn’t end up using either. One thing about them though is that they’re heavier (2 oz) and less fun to carry in your pocket. Better if you have a belt to carry them in, if you’re carrying them in your pocket and you get annoyed by these things slapping your thigh as you run you might want to look elsewhere.

I used the course nutrition this past weekend at NYC - and this is just my opinion - but I was not a fan of SIS at all. I had orange and I think grape. It was weird, not quite a gel but more than just liquid. But I had lost all my nutrition (long story) so I took what ever I could get!

 

[fatmanatee]

I used the course nutrition this past weekend at NYC - and this is just my opinion - but I was not a fan of SIS at all. I had orange and I think grape. It was weird, not quite a gel but more than just liquid. But I had lost all my nutrition (long story) so I took what ever I could get!

It’s definitely more liquidy, I kept jiggling it bc it felt so weird. I grabbed raspberry and orange, kept the orange so I’ll try it one of these days but I don’t expect it to be in my rotation in the future. For anyone who’s curious and has one nearby I think they sell them at Fleet Feet.

 

[FFigawi]

This is the lesson I cannot seem to learn haha. I always feel like I have no appetite after endurance events (especially in heat) and then don’t eat and then feel a thousand times worse later. I just need to force it.

Or refuel in liquid form like Tailwind Recovery mix or chocolate milk (as mentioned earlier) or parking lot beers. That’s usually easier to get down than solid food.

Just wanted to throw it out there if anyone has trouble getting their sodium in food form during the race, I'm a big proponent of the Saltstick electrolyte capsules.

BASE salt is great for this too. A few licks every hour.

 

[azrivest]

️Heads up to anyone planning to use on course nutrition ️
Wine & Dine was handing out sport beans this past weekend. I was anticipating honey stinger chews but luckily the honey stinger guy at the expo gave me a heads up. They're also really small pouches... Maybe that's always been the case but I would guess that they're only 10g of carbs.

Yep, I took one packet, opened it and spilled 3/4 of the content on the ground... So apologies to anyone who slipped/slid behind me because of those beans

I had brought my Maurten 100 so no problem for that though

 

[matt and beth]

For recovery I drink a few Jai Alai

 

[dobball23]

I've been using Egels since at least 2015 (and possibly earlier if I look into it). I prefer Raspberry, Watermelon, and Vanilla Strawberry personally. Sweet doesn't bother me. I use them because of the greater carbs per packet (the packets are bigger so on a per g basis they're the same as others) and because they have the highest electrolyte content per g consumed of the gels I evaluated some time ago.

My current go to rotation is:

minus 15 min - Maurten 320
45 min - Tailwind Concentrate
60 min - Maurten Caff gel
75 min - Egel
105 min - Tailwind Concentrate
120 min - Maurten Caff gel
135 min - Egel
165 min - Tailwind Concentrate

Tailwind concentrate = 1 scoop Tailwind in 1-1.5oz water (normal dilution is 1 scoop per 8-12 oz water)

It yields:

View attachment 718079

I have adopted this fueling strategy and it has worked well for me. I'm able to (barely) carry everything in my shorts pockets for a marathon. I've done only one marathon using this fueling strategy, but I felt better than previous marathons.

 

[fatmanatee]

I have adopted this fueling strategy and it has worked well for me. I'm able to (barely) carry everything in my shorts pockets for a marathon. I've done only one marathon using this fueling strategy, but I felt better than previous marathons.

I’m very intrigued by this plan and equally intrigued by the shorts DB linked. It’s been super annoying to deal with carrying fuel, I have a running belt that didn’t get much use this year, I might try that but if it doesn’t help I might give the shorts a shot.

 

[garneska]

After all the nutrition talk and my inability to be good at it I feel like I should share how my 12 miles went today. I ate PB & J before my run. It is about all I can tolerate and have been doing it for YEARS, so why change what seems to work. I forget to buy any food like substances for my run. I need to do better. I had some cliff shot blocks that I took with but knowing full well I would only eat if desperate. I had one bottle of water and one bottle of tailwind diluted not even full strength.

I actually survived the 12 miles rather well. Back half faster than the front half and hit my paces. After my run and before an hour of dog walking, I forced down overnight oats. Basically oats, half a banAna, raisins, pecans, milk and honey for sweetener. While I struggled ti eat it I am glad I did since I had to take the dog out for walking.

still need to work on in race fuel, but feel,like tailwind with a back up food choice will help.

 

[1GoldenSun]

Last year--my first marathon--I just ate whatever they handed out and drank at almost all the hydration points, whether it was water or that unpredictably-mixed sports drink they were serving. I don't think I have enough experience yet as a runner to do anything more this year.

But all this talk of nutrition has me wondering: what do you all eat in the days leading up to the race? The day before? The morning of? Right before the run?

Last year I was sitting in my room googling "what to eat before a marathon," the day before the race, when my options were a bit limited. This year I want to be better prepared. I drive up from Tampa and will be staying at a studio at Old Key West, so I can cook in advance and bring food up with me. I can make anything that can be heated in the microwave or toasted in the toaster.

I know just like everything to do with running, food is an individual thing and I need to find what works best for me, but I'd love to hear what some of you eat leading up to and the day of the race.

 

[FFigawi]

Last year--my first marathon--I just ate whatever they handed out and drank at almost all the hydration points, whether it was water or that unpredictably-mixed sports drink they were serving. I don't think I have enough experience yet as a runner to do anything more this year.

But all this talk of nutrition has me wondering: what do you all eat in the days leading up to the race? The day before? The morning of? Right before the run?

I start my race fueling 3-4 days before race day by 1) gradually adding more carbs to my meals; 2) increasing my hydration; and 3) topping up on salt and electrolytes with BASE salt. The day before the race, I have a solid breakfast following the advice of my friend and former coach: eat as many pancakes as you can, and then have one more. For dinner that night, I opt for easy to digest proteins and simple carbs, which usually means I'm having miso soup, sashimi, and sushi. On race day morning, I eat rice with soy sauce about 2-3 hours before the race, and will pop a gel or have some concentrated Tailwind 10 minutes before the start. For me, building gradually and keeping the meals/food simple works better than a giant pasta binge the night before the race. That makes me feel sluggish and lethargic the next morning as it's normally still sitting in my stomach.

 

[flav]

BASE salt is great for this too. A few licks every hour.

You us a TicTac box and put on your thumb like they show on YouTube? It was the first time I saw that. I have a few salt chews samples. I will be experimenting with those when Spring comes.

 

[FFigawi]

You us a TicTac box and put on your thumb like they show on YouTube? It was the first time I saw that. I have a few salt chews samples. I will be experimenting with those when Spring comes.

It's actually a little vial/test tube looking thing.

https://www.baseperformance.com/products/base-single-serving-salt-vial

 

[Baloo in MI]

Good morning runDIsney All-Stars, it is time for SAFD. For today’s question share your favorite old school Disney movie, what is it and why? and/or continue answer the question about fueling that came up yesterday from @1GoldenSun “But all this talk of nutrition has me wondering: what do you all eat in the days leading up to the race? The day before? The morning of? Right before the run?”

My answer: My choice is The Rescuers. Just huge childhood memories of that movie. We rarely ever went to the movies when I was a kid, but I did get to see it at the theater on base, twice. I was obsessed! And of course an honorable mention to The Jungle Book, because it has my all time favorite Disney character - Baloo! (That is probably not much of a surprise).

Nutrition - I am the wrong person to ask, as I am experimenting right now and completely left all my nutrition in the runner village of my last marathon. SO my plan that day was called “eat off the kindness of the crowd and course nutrition - not my finest moment… But I concur with the plan of slowly building up carbs in the days prior to the race. I also force myself to drink more water and use my electrolyte packs. This is always difficult for me as I never drink enough water. Day of race meal for me is a protein bar, bagel and banana.

 

[FFigawi]

SAFD: Robin Hood. Not only is this one of my favorite stories, the movie is one of the first ones I can remember seeing while growing up. It's cute, funny, and has a wonderful score and soundtrack, and what's a Disney movie without great sounds and songs.