Official 2011 Princess Half Marathon Thread - Link to new thread Post 3703!

[HockeyKat]

cewait, what a great post!!

I can't take a whole gel at once so in a non-race situation, I use a little snack size ziploc bag to store it once opened. That way I don't get gel all over my fuel belt zippered pouch.

 

[need_a_Disney_fix]

The folks posting are correct - you really do not need supplemental Kcal on a run until you will be out there for more than 80-100 minutes.

The general rule of thumb with gels (I will use gels but this includes all sport supplemental Kcal including beans, blocks, etc) is:

• 
  - If you are headed out for more than 90 minutes
  - Take your first gel around 45 minutes into the run
  - Take a gel every 30 minutes after that

Since these are general rules you may find that you want to take your first gel between 30 and 60 minutes into the run. The follwoing gels between 30 and 45 minutes. It really depends on you, your metabolic burn ratio (i.e. fat/sugar ratio) how hard you are running, etc.

and

OH - post run make sure to get a nice little meal. 4 carbs to 1 protien is ideal but that ratio can vary some. Ideally you should consume the meal within 15-20 minutes post run to help get the protien into the muscle within the first hour. Chocolate milk is a good quick fix for this meal in a pinch.

Coach, THANK YOU so much for the gel info as this is what I was a little fuzzy on. Also, I have been doing the chocolate milk thing soon after getting home from my long runs or speedwork and I feel great afterwards.

I always look forward to hearing your input!

 

[Jeter02]

Coach Charles thank you so much for the wonderful amount of advice. You really helped clear up this whole intake thing for me. Good to know to take every 30 min after first intake at 45min

Funny you mentioned chocolate which is what I have been taking post run. It's my yummy delight that I forward to when I finish workout.

 

[need_a_Disney_fix]

Funny you mentioned chocolate which is what I have been taking post run. It's my yummy delight that I forward to when I finish workout.

HA! My favorite happens to be GU Chocolate Outrage. Yummo!!!

 

[Jeter02]

One other quick question I have. I looked out route of race and see the water stations. Does any one know how far apart mile wise they are? Orfrom a veterans perspective which mile market to find them?

I know you need water to help not dehydrate, so when training how often should I intake some water. I Want to prep myself accordingly due to the fact I will not be carrying water or any beverage on me on race day.

 

[roomthreeseventeen]

I know you need water to help not dehydrate, so when training how often should I intake some water. I Want to prep myself accordingly due to the fact I will not be carrying water or any beverage on me on race day.

It's really an individual thing, and then, individual to the weather on the course that day. Last week I ran 5 miles without stopping for any water. This past weekend I ran four miles and had to stop for water halfway through.

 

[Jeter02]

HA! My favorite happens to be GU Chocolate Outrage. Yummo!!!

Laurie I remember you mentioning that and how it taste like brownie batter. May to try when I am up there in mileage. I bought hammer gel apple cinnamon which I can't wait to try. I heard it taste like yummy apple pie!

 

[Rupert B Puppenstein]

I would try out your race day breakfast plan for a week at least before that morning. Not necessarily in the morning, but for some meal during the day. Reason being, many people got sick because they all of a sudden decided to eat breakfast and it didn't work well with running that distance. Let's just say that I wish people had found that out before ruining portapotties. The last thing you want is to have your half or whatever distance race you run into a commerical for Immodium.

My strategy this time is to balance my liquid intake so that I don't need to see the portapotties as often or maybe at all. Granted, there were some ladies that just peed on the side of the road! I just couldn't do that...

There was a guideline in the program - and I think that it was no more than 1 cup per 20 minutes (keep in mind that cups at the water stations are small and to alternate between water and sports drinks).

 

[roomthreeseventeen]

I would try out your race day breakfast plan for a week at least before that morning. Not necessarily in the morning, but for some meal during the day. Reason being, many people got sick because they all of a sudden decided to eat breakfast and it didn't work well with running that distance. Let's just say that I wish people had found that out before ruining portapotties. The last thing you want is to have your half or whatever distance race you run into a commerical for Immodium.

My strategy this time is to balance my liquid intake so that I don't need to see the portapotties as often or maybe at all. Granted, there were some ladies that just peed on the side of the road! I just couldn't do that...

Yeah, I don't think I could pee on the side of the road. Portapotties are excellent for 30 minutes before the race, and never again!

 

[need_a_Disney_fix]

Laurie I remember you mentioning that and how it taste like brownie batter. May to try when I am up there in mileage. I bought hammer gel apple cinnamon which I can't wait to try. I heard it taste like yummy apple pie!

Ruh-roh! Looks like Laurie has some samplin' to do!! I seriously need to try that one.

 

[cewait]

Drinking –

Your hydration rate depends on your hydration levels, sweat rate, activity level and ambient conditions.
In general the average athlete needs about 24 oz of liquid an hour to keep hydrated. Your needs may be lower or higher. There is no ‘I do this’ advice that substitutes actually understanding what your needs are. It is really simple.

Pre run – weigh before dressing to get your baseline weight. Note the weight (no you do not have to share it with us)
Go for a good run. Preferably a one hour run but anything works. Note the time of the run.
Keep track of any liquids you consume from your first weighing to the end of the run – to the nearest ounce.
When you get home – without drinking any additional liquid or anything else – run to the bathroom and strip off you wet clothing and dry as best you can. Then weigh and note your weight again.

Once you showered, stretched and otherwise recovered look at you starting weight and your ending weight. If you weigh less than when you started you are not keeping up with your sweat rate. Ideally you should weigh about the same or just a little less. You want to remain within 98% of you original body weight. Losing more than 2% can degrade performance and lead quickly to dehydration issues.

To see how much you should be drinking do the following.
The easiest way to explain is by an example…
Start weight 150
End weight 149
Liquids consumed 8 oz
Run time 60 minutes
Start – End weight = 1 lbs.
One gallon = about 8.5 lbs – use 8 lbs for easy math.

A 1 lb loss = .125 gallons or a pint or 16 oz.
This runner under hydrated by 16 oz an hour. Therefore to keep up with hydration they should have consumed 24 oz in an hour.

This will change with ambient conditions. A humid day will cause you to sweat more than a cold dry day. You will continue to sweat in the dead of winter so you will need to hydrate accordingly.

All this takes a little time and understanding of who you are as an athlete. Keep notes for a few weeks then it kind of becomes second nature. I only look at the scale as I do longer 3-4 hour efforts any more.

Hope this helps

 

[HockeyKat]

HA! My favorite happens to be GU Chocolate Outrage. Yummo!!!

I like that one too! I had Jet Blackberry last week and it was alright. I was given an Orange one but I am afraid of it.

Yeah, I don't think I could pee on the side of the road. Portapotties are excellent for 30 minutes before the race, and never again!

I so agree.

I am lucky, I don't need much water nor do I tend to need to use the restroom during even the longest run I have done so far (14 miles). I even drank waaay more water than usual (40 oz or so and more dumped over the head) due to the extreme humidity (90%) during that one.


I think the rule of thumb is 10-20 oz per hour. If you do more than that, you can run the risk of feeling sloshy and ill. But, it's all highly personal, much like the gel flavors or gel vs gummy things.

 

[Rupert B Puppenstein]

I like that one too! I had Jet Blackberry last week and it was alright. I was given an Orange one but I am afraid of it.



I so agree.

I am lucky, I don't need much water nor do I tend to need to use the restroom during even the longest run I have done so far (14 miles). I even drank waaay more water than usual (40 oz or so and more dumped over the head) due to the extreme humidity (90%) during that one.


I think the rule of thumb is 10-20 oz per hour. If you do more than that, you can run the risk of feeling sloshy and ill. But, it's all highly personal, much like the gel flavors or gel vs gummy things.

I will definitely try that - I usually don't need to when I am training, but at the Princess this year, I had to pee at least four times for the entire race. Never again!

Thanks for the tip Charles - I will try that. I wonder if nerves have something to do with water consumption at the races. I hope it is more fun running at Disneyland in September than it was at WDW in March!

 

[buckeyecinderella]

I too have a question about the water stops on the Princess 1/2. The map does not show a water stop for about 2 miles in a couple of places. I am hoping they will be at least about every 1.5 miles. Can anyone confirm that?

I really don't want to carry water like others have mentioned. When I ran the 5K last year, I didn't feel I needed any water, but I drank a small cup whenever I reached the 2 water stops, which were at 1.5 and 2.5 miles, I think. But it was rather a cold/cool day. In the summer heat, I have to carry a bottle with me, even for a mile or 2 run.

Re the portapotties, I've heard that we can use the restrooms when we are inside the parks. Is that true? Regardless, I think my training is going to have to include using the portapottes! That will be worse then the 13.1 miles!

 

[roomthreeseventeen]

I too have a question about the water stops on the Princess 1/2. The map does not show a water stop for about 2 miles in a couple of places. I am hoping they will be at least about every 1.5 miles. Can anyone confirm that?

I really don't want to carry water like others have mentioned. When I ran the 5K last year, I didn't feel I needed any water, but I drank a small cup whenever I reached the 2 water stops, which were at 1.5 and 2.5 miles, I think. But it was rather a cold/cool day. In the summer heat, I have to carry a bottle with me, even for a mile or 2 run.

Re the portapotties, I've heard that we can use the restrooms when we are inside the parks. Is that true? Regardless, I think my training is going to have to include using the portapottes! That will be worse then the 13.1 miles!

I think your water needs might be a bit psychological. I hope that doesn't sound mean, but the body doesn't need water every mile, or even every two miles.

 

[HockeyKat]

Yes, you can use the restrooms in the parks.


With the Princess in late Feb, it will likely be on the cool side. In 2010, it was probably about 40-45 to start and maybe in the high 60s at the end.

I train with a large group in hot and humid North Carolina (maybe 2-3 days under 90 since May), and we have water stops included about every 2 miles. We are required to carry water. 1.5-2 miles seems to be normal for most races, as well.

Water is definitely a balance between not enough and too much, at least for me.

 

[Jeter02]

Like I mentioned earlier I did 3 miles this morning, didn't take any water with me, tcasue I wanna prep myself, crossing my fingers the use of the portapottes will only be before race and hopefully not during. Can honestly say I never used one, and not liking the idea, but I guess better then going on side of road. Therefore as a school teacher hopping my trained bladder can hold out for 13.1 as I don't have time during the workday to use bathroom for 7-8 hours. I am always working my tail off during my 2 breaks short of 15-20min.

 

[HockeyKat]

Like I mentioned earlier I did 3 miles this morning, didn't take any water with me, tcasue I wanna prep myself, crossing my fingers the use of the portapottes will only be before race and hopefully not during. Can honestly say I never used one, and not liking the idea, but I guess better then going on side of road. Therefore as a school teacher hopping my trained bladder can hold out for 13.1 as I don't have time during the workday to use bathroom for 7-8 hours. I am always working my tail off during my 2 breaks short of 15-20min.

It's definitely a very individual thing.

I never take water or drink water during workouts under an hour. I drink a ton most of the time (64-128 oz a day) and I find water during workouts can give me a sloshy icky stomach. I had to adjust to the distance run/walking because I can't go the entire 3 hours without, but I am basically a sipper.

 

[Jeter02]

It's definitely a very individual thing.

I never take water or drink water during workouts under an hour. I drink a ton most of the time (64-128 oz a day) and I find water during workouts can give me a sloshy icky stomach. I had to adjust to the distance run/walking because I can't go the entire 3 hours without, but I am basically a sipper.

Don't worry plan sipping liquid during race...I know I a superwoman or at least like to think so at times, but I also know I am human and something refreshing

 

[leeshiebean]

They had tons of portapotties before the race last year, both at the bag check area and by the corrals (and all had lines). I went at both places. I think I only had to go once during the entire race (which for me was over 3 hours!), and I lucked out when I ran through the TTC area and spotted a bathroom there with NO LINE! An actual bathroom with sinks and everything!

It was around mile 4! (See my map: http://www.gmap-pedometer.com/?r=3893583)