Official 2011 Wine & Dine Half and Relay Thread

[ChloroFiend]

Eating before early morning runs is a tough one for me. I've found out the hard way (read: puking on the bench during a hockey game) that I can't eat a full meal before any kind of exercise. I need about 3 hours to get it digested enough to rock out.

Only real way to figure out what your body likes (or doesn't) before a workout or event is trial and error. My first 8-miler was this past weekend...also early morning which I try to avoid. I hate a half a Clif Bar about an hour before hand, popped a Gatorade Prime 15 minutes before starting, and had 3 Clif Blocks during the run. I started to run out of gas and got hungry around 6ish. Probably should have had the whole Clif bar.

 

[cewait]

Well, I did 8 miles today and averaged 14:42 per mile. I felt good for the first 5 miles, then got really light headed and dizzy. I had to walk the last 2 and 1/2 miles. I'm not really sure what happened.

Jennifer

I haven't been running long enough or know enough to say why...Where's Coach when you need him?

I do know that in South Florida, it is HARD to run after 8:30 in the morning, especially if you have already been going for an hour or more. It is getting really hot and humid and you have to stay hydrated.

But again, you seem to be doing great getting your distance up and your pace down!

Sorry, long month and the airport this morning.


I would expect that you took off a little dehydrated and did not hydrate much ir at all on the run? Litght headed and dizzy are the imediate signs that you needed to stop and hydrate about 30-45 minutes earlier. If you are not bringing liquids, look at all the various options you have and try bringing them with you. Look at your diet the night before. Any wine, etc? Salty food? Did you drink pre-run?

If it is a hydration issue, the real simple explanation is that your blood vessels dilate during high activity to allow more blood and nourishment to the muscle. It's hot and humid, therefore you sweat - a lot because normal sweat rates do not carry off the heat as well. Couple the two, more vessel volume and less volume of blood; you end up with not enough volume to the brain.

Ok enough hydration. Other factors could be at work. Keep a long of what you feel, when you feel it and the weather and activities. If you have this occur a few more times, then a visit to you GP is in order. Absent that, you are more than likely ok.

 

[FireDancer]

Eating before early morning runs is a tough one for me. I've found out the hard way (read: puking on the bench during a hockey game) that I can't eat a full meal before any kind of exercise. I need about 3 hours to get it digested enough to rock out.

Only real way to figure out what your body likes (or doesn't) before a workout or event is trial and error. My first 8-miler was this past weekend...also early morning which I try to avoid. I hate a half a Clif Bar about an hour before hand, popped a Gatorade Prime 15 minutes before starting, and had 3 Clif Blocks during the run. I started to run out of gas and got hungry around 6ish. Probably should have had the whole Clif bar.

Hydration and nutrition before running is real life example of the scientific method. You just don't know until you experiment.

I have to drink a lot of water before a morning run (since I'm an evening runner this means it is almost always a race of some distance or another) and can't eat much. For a 10K and under it is just a GU, for a half it is a GU and probably a banana and/or bagel, and for a full it is a bit more. Usually a cliff bar, some dried fruit, and of course the GU.

It really comes down to every individual but remember that when you wake up you are usually dehydrated and have just fasted for however long you have slept.

 

[cewait]

Eating before early morning runs is a tough one for me. I've found out the hard way (read: puking on the bench during a hockey game) that I can't eat a full meal before any kind of exercise. I need about 3 hours to get it digested enough to rock out.

Only real way to figure out what your body likes (or doesn't) before a workout or event is trial and error. My first 8-miler was this past weekend...also early morning which I try to avoid. I hate a half a Clif Bar about an hour before hand, popped a Gatorade Prime 15 minutes before starting, and had 3 Clif Blocks during the run. I started to run out of gas and got hungry around 6ish. Probably should have had the whole Clif bar.

Hydration and nutrition before running is real life example of the scientific method. You just don't know until you experiment.

I have to drink a lot of water before a morning run (since I'm an evening runner this means it is almost always a race of some distance or another) and can't eat much. For a 10K and under it is just a GU, for a half it is a GU and probably a banana and/or bagel, and for a full it is a bit more. Usually a cliff bar, some dried fruit, and of course the GU.

It really comes down to every individual but remember that when you wake up you are usually dehydrated and have just fasted for however long you have slept.

+1

Remember we are all an experiment of 1

 

[Just love Eeyore]

Can anyone tell me if the water you get along the course is bottled water?

I can't have water from tab and was wondering if I need to bring all of my water supplies with me from the start.

 

[cewait]

Can anyone tell me if the water you get along the course is bottled water?

I can't have water from tab and was wondering if I need to bring all of my water supplies with me from the start.

It's Dasani (a Coke Brand)

 

[sunshine269]

Sorry, long month and the airport this morning.


I would expect that you took off a little dehydrated and did not hydrate much ir at all on the run? Litght headed and dizzy are the imediate signs that you needed to stop and hydrate about 30-45 minutes earlier. If you are not bringing liquids, look at all the various options you have and try bringing them with you. Look at your diet the night before. Any wine, etc? Salty food? Did you drink pre-run?

If it is a hydration issue, the real simple explanation is that your blood vessels dilate during high activity to allow more blood and nourishment to the muscle. It's hot and humid, therefore you sweat - a lot because normal sweat rates do not carry off the heat as well. Couple the two, more vessel volume and less volume of blood; you end up with not enough volume to the brain.

Ok enough hydration. Other factors could be at work. Keep a long of what you feel, when you feel it and the weather and activities. If you have this occur a few more times, then a visit to you GP is in order. Absent that, you are more than likely ok.

The night before I had pasta, no alcohol. This morning I had a bowl of cereal, but really didn't drink much. I do bring water with me and drink some whenever I feel like I need some. The only time I feel like this is when I run over 4 miles. If I run longer than that I'm suddenly starving and my energy drops rapidly. I'll make sure to drink more pre-run next time and see if that helps.

Jennifer

 

[stasijane]

How is everyone around the midwest coping with the heat? This mini heat wave we are having is really messing with my running schedule. I finally had to suck it up and head to the YMCA today and did my first run on the treadmill. I got 7.15 miles in, so it wasnt to much of a loss.

 

[kaj1436]

It has been hot here in Ontario as well this week and had to do all my runs on a treadmill...can't wait until this heatwave breaks...

 

[Just love Eeyore]

It's Dasani (a Coke Brand)

Thanks!

 

[FireDancer]

How is everyone around the midwest coping with the heat? This mini heat wave we are having is really messing with my running schedule. I finally had to suck it up and head to the YMCA today and did my first run on the treadmill. I got 7.15 miles in, so it wasnt to much of a loss.

Lots of running after the sun goes down but that is my normal routine anyway.

 

[OregonGirl]

I feel for all ya'll currently dealing with the heat wave. Oregon is having a pleasent summer so far of fluffy clouds, blue skies, and mid-70s. Usually its raining, so this is a nice change. Because of the weather, I actually have NOT been doing the treadmill recently and instead did 8 miles outside on Monday, 7 miles outside on Tuesday, rested yesterday, and hope to do 10 miles outside today. I've noticed that outside on varying elevations I tend to average a 11-12 minute per mile pace, whereas on a treadmill I average 9-10 minutes per mile, but I also only ever go 6 miles on a treadmill so for the purposes of training for a distance run I kinda like going outside and doing longer distances.

I, like some others here, have to run on a settled stomach that hasn't seen food for at least 3 hours otherwise I get cramps. I've also realized, however, that on days where I eat properly I tend to have more energy than on days when I forget to eat (I know, shameful, but I am in my office working and suddently its 3 PM and all I've had all day is some coffee and a damn Starbucks biscotti). I much prefer afternoon runs, but I have to allow 1.5 to 2 hours to do so, which means if I eat at 3 pm I don't go until 6 pm and don't get back until amost 8 pm which is OK, but sort of messes with my evenings.

Anyway, I bring all this up because even when I do eat right, I also get tired around mile 7 or so. I could use a pickmeup, and I have heard various things mentioned. Anyone suggest anything specific for this? Power beans? What about those gel packs? I dont' want liquid because I will just choke on it, and I don't want anything that will feel solid in my stomach (so no Cliff bars, probably). I also want to avoid anything that will make me feel thursty, and preferably something really easy to carry. Maybe a tall order, but I would appreciate everyone's thoughts.

- Carey

Oh yeah, SUPER BEJEEBUS HUGS TO ALL!!

 

[TMcDwyer]

Carey - I have used GU before a run and while it did give me energy it was AWFUL tasting. I literally had to gag it down with a lot of water. I don't think I could ever get it down mid run. I also have some sports beans. They are easier to take, but I am not sure that they work as well.

 

[donmil723]

Carey - I like Gu. Get the Chocolate Outrage. It tastes just like a melted chocolate bar. Start refueling at least a couple of miles before you feel tired.

 

[TMcDwyer]

Carey - I like Gu. Get the Chocolate Outrage. It tastes just like a melted chocolate bar. Start refueling at least a couple of miles before you feel tired.

I should try chocolate. Mine was berry and it was not tasty...

 

[regul8ter18]

I like the strawberry banana GU.

 

[stasijane]

Lots of running after the sun goes down but that is my normal routine anyway.

I would love to be able to run at night. Thats when my DF runs but I work 3rd shift,and in the mornings I have to rush home to watch my DD so DF can leave for work. I dream of having a daytime job

 

[Dagny]

How are you feeling??

Thanks for asking. Doing a little better this week. I went to Pilates on Monday and then ran 2 1/2 miles. I ran 1.75 miles on Tuesday and took a rest day yesterday. I hope to do 4 miles tonight - just waiting for the sun to go all the way down so it will only be 95 degrees when I go out Living in Texas is such a joy in the summer.

 

[cewait]

I feel for all ya'll currently dealing with the heat wave. Oregon is having a pleasent summer so far of fluffy clouds, blue skies, and mid-70s. Usually its raining, so this is a nice change. Because of the weather, I actually have NOT been doing the treadmill recently and instead did 8 miles outside on Monday, 7 miles outside on Tuesday, rested yesterday, and hope to do 10 miles outside today. I've noticed that outside on varying elevations I tend to average a 11-12 minute per mile pace, whereas on a treadmill I average 9-10 minutes per mile, but I also only ever go 6 miles on a treadmill so for the purposes of training for a distance run I kinda like going outside and doing longer distances.

I, like some others here, have to run on a settled stomach that hasn't seen food for at least 3 hours otherwise I get cramps. I've also realized, however, that on days where I eat properly I tend to have more energy than on days when I forget to eat (I know, shameful, but I am in my office working and suddently its 3 PM and all I've had all day is some coffee and a damn Starbucks biscotti). I much prefer afternoon runs, but I have to allow 1.5 to 2 hours to do so, which means if I eat at 3 pm I don't go until 6 pm and don't get back until amost 8 pm which is OK, but sort of messes with my evenings.

Anyway, I bring all this up because even when I do eat right, I also get tired around mile 7 or so. I could use a pickmeup, and I have heard various things mentioned. Anyone suggest anything specific for this? Power beans? What about those gel packs? I dont' want liquid because I will just choke on it, and I don't want anything that will feel solid in my stomach (so no Cliff bars, probably). I also want to avoid anything that will make me feel thursty, and preferably something really easy to carry. Maybe a tall order, but I would appreciate everyone's thoughts.

- Carey

Oh yeah, SUPER BEJEEBUS HUGS TO ALL!!

Carey...

Shame on not eating...but I think we all run into life

Gels or other supplements (beans, blocks, bars) designed for on the run are important to prevent the depletion of blood glycogen. They are 'designed' with an athlete in mind so generally they have a variety of carbs, electrolytes and other nutrients all in a +/- 100 Kcal pack. Of these gels are the most portable.

Understand going in that you will not be able to use every brand or every flavor out there so ignore suggested flavors and brands. Instead go to your grocery, sports or running store and pick up 3-4 different gels of varying brands and in a couple flavors you think you may like. The leading brands include Cliff, PowerGel and Gu. Each company uses a differing form and mixture of carbs. What works for me may not work for you. Honestly, what works today may not work next year. So do not stock up on supplements for more than 3-6 weeks out.

Use - Many runners will take a gel within 25-30 minutes pre-run. In training, I would not do this but keep it reserved for race day. You do not need to supplement on runs less than 90 minutes. For those runs longer than 90 minutes, start taking a gel about 45 minutes into the run. Then one every 45 minutes there after. This is a starting point. You may not need to supplement until 60 minutes out or you may find that 30 minutes out works better. Vary the times until you find a plan that works well for you.

Take supplemental fuel with water. Ideally, take a sip to wet the mouth, gel then a drink. Do not take on Sport Drink at the same time as a gel. The solids in the gel and sport drink can overload the gut if not careful.

Do not expect a superman feeling. Gels are designed to keep your sugar levels flat. Waiting until you feel the need is too late.

Again, try various flavors. Many folks cannot do chocolate as the flavor can stick to the back of the throat. Try it to see. Its a great comfort flavor and one that should be in your arsenal if you can use it.

Caffeine? Many brands offer 1 and 2x caffeine flavors. Caffeine is a performance enhancing drug and is perfectly fine for use in a supplement. Understand that it is also a dehydration drug. You may need an extra water to keep ahead of the effects. It is also a laxative. So if you are susceptible to GI issues on the run, you may want to avoid.

Will candy work? Yes and no. You get sugars and that helps. You only get one sugar, a simple carb so if spikes the glycogen levels then crashes. Sport specific supplementation usually has 2-3 forms of carbs per serving. Some simple and some more complex. They also carry an electrolyte dose. Note that you may or may not like the electrolytes in a particular brand... your body will tell you.

You are looking for 100Kcal +/-. Prepackaged sport beans and blocks are in a 100 Kcal serving. Use the entire pack for a dose.

Can't take an entire gel or pack at a station? Split between two stations. At the first station, open the gel and take on about half the pack. Roll over the top and hold in your hand. Take you drink and run on to the next aid station. There take on the remaining gel and a drink.

Good luck. I try out several brands every year just to see how the newest formula may work from each manufacturer. I generally do not switch from the tried and true unless my current brand changes formulation.

 

[Ash&Wes07]

Ignore me. Found the 5k thread afterall.