Official 2015 Disneyland Half Marathon Thread.

[pamster]

Another newbie question from me: when do you start taking energy gels during a long run?

I just bought a variety of Clif Shot Bloks, Gu Chomps, and Jelly Belly Sports Beans to try, but I have no idea about when to incorporate them into my longer runs (as I train for the WDW half marathon in January). Currently I bring a small bottle of water for 5 miles; I will start increasing mileage again soon.

Thanks in advance!

 

[FFigawi]

It depends. I'm not saying that as a cop-out. We're all an experiment of one, and what works for me may or may not work for you or anyone else. That said, the general rule of thumb is to take fuel around 50-60 minutes into a run if your run is going to be 90 minutes or longer, and then keep taking something every 50-60 minutes along the way. It's really a matter of personal preference and what you find works best for you. Since you've never done this before, I'd recommend taking something after 45 minutes if you think your run is going to be 90 minutes or more and see how that works for you. You should experiment with different kinds of fuel, which you've already bought plenty of, to learn how your stomach handles each fuel, and with the timing to find out how your body responds to it from an energy perspective. As your runs move up in time, you can try fueling every 45-60 minutes and eventually you'll find the right combination of time and fuel that keeps you strong without feeling sick.

 

[zanzibar138]

I use Cliff Shot Blocks and Gu Chomps too. I carry a whole packet with me on long runs (anything over an hour), and basically take one 'shot' or 'chomp' at an opportune time, like while waiting to cross the road etc, because I can't eat and run lol! I'm currently working on about one every 20 minutes or so (went through 3 on my most recent 1:12 run). Every time I have a 'shot' or 'chomp', I take a swig of water straight afterwards (which I can do while I'm running) to get the stickiness out of my mouth. I'm probably overdoing it at the moment, and I'm planning to go for longer at a time as I go (I probably won't bother to add a 4th one until I reach 2 hours), unless I feel like I really need it. This is the first time I've used fuel in a training program (didn't feel like I needed it for 10k), so I'm very much still learning and experimenting too!

 

[FFigawi]

Actually, one blok every 20 minutes or so isn't all that much different than eating three of them (one serving) every hour. That's how one of my training partners does it when we're going all out for a PR in a full marathon. He takes one blok every 10-15 minutes, and I have one gel or three bloks every 30-45 minutes. That's more than most people take, but it works pretty well for us. For a normal marathon, I'll fuel up only once an hour. Good point about the water too. It's helpful to have some each time because that makes them easier and faster to digest and start working.

 

[Ariel484]

@FFigawi is spot-on as usual - think of figuring out the fueling as part of your training.

For me, personally - I have 1/2 of a Honey Stinger Waffle every 4 miles (for runs 7 miles+) and sips of some sort of drink every 2 miles (for runs 6 miles+). I guess some would say that it's "too much" fuel, but that is what works for me.

I would highly suggest trying a few different gel brands and flavors before settling on what you'll pick for the race. When I was first figuring out fueling, I found out quickly that I didn't like Hammer Gel (WAY too watery for me ) but that I did like Gu Gel. So then I tried some different flavors of Gu - chocolate reminded me too much of icing, peanut butter was way too thick, mint chocolate made my stomach burn...etc. (finally settled on vanilla, but now I like the waffles better). And the only fuel they'll give out during the DL half is Clif gel...I forget if I've ever tried that. But you're smart to be thinking about this now and not, like, the day before the race.

 

[kelly 1]

I use Honey Stringers they work well for me, I don't get nausea from them. It is a experiment finding what your body accepts. I tried a few products to find one. I also use ELoad for my potassium under my tongue . You have enough time to try different things just log they after your runs write down the pros and cons. It will make it easier to narrow them down. Great advise here Thanks.

 

[mbwhitti]

I've found with different chews, that the stickiness makes a difference for me. I like the flavor of clif shotbloks, but they are super sticky. Honey stinger chews are not as sticky.

So, I'm planning my purchases for the trip and found this catalog: https://www.disneynow.com/accounts/...nts/merchdlr60th/Final_DL60_Event_Catalog.pdf

 

[Ariel484]

I've found with different chews, that the stickiness makes a difference for me. I like the flavor of clif shotbloks, but they are super sticky. Honey stinger chews are not as sticky.

So, I'm planning my purchases for the trip and found this catalog: https://www.disneynow.com/accounts/...nts/merchdlr60th/Final_DL60_Event_Catalog.pdf

I looked at that in May and didn't see many items I wanted. And now I just looked at it again...ugh. Who needs money, right?!

 

[mbwhitti]

I looked at that in May and didn't see many items I wanted. And now I just looked at it again...ugh. Who needs money, right?!

IKR? Groceries are overrated.

 

[Ariel484]

IKR? Groceries are overrated.

For realz.

 

[pamster]

I really appreciate all of the wonderful advice as usual, everyone!

I'll start experimenting when I'm increasing past 6 miles ... and good to know about the stickiness of these gels!

Edited to add: I imagine that these gels should be equivalent to Popeye's cans of spinach ... they better give me that extra boost of energy!

 

[kelly 1]

Did my week 8 - 7 miles MM. Boy did I sabotage my run today! Yesterday I went to a strengthen and conditioning class and a trx class right after basically 2 hrs hard work last night. What a dummy my legs this morning felt like lead! The temperature was cooler wind coming off the water that was a bonus. It was tough getting through this one. I learned my lesson I'm not invincible! Brain is young body not, but where was that young brain to talk me through this run!

 

[zanzibar138]

So, I'm planning my purchases for the trip and found this catalog: https://www.disneynow.com/accounts/register123/subaccount/merchandise/merchdlr/events/merchdlr60th/Final_DL60_Event_Catalog.pdf

I think I'm going to have to walk around with my eyes closed all weekend so I don't see any of the cool merchandise

Did my week 8 - 7 miles MM. Boy did I sabotage my run today! Yesterday I went to a strengthen and conditioning class and a trx class right after basically 2 hrs hard work last night. What a dummy my legs this morning felt like lead! The temperature was cooler wind coming off the water that was a bonus. It was tough getting through this one. I learned my lesson I'm not invincible! Brain is young body not, but where was that young brain to talk me through this run!

Yikes! Great work getting through it though - think of it as good training for DDD...

 

[almacdonald]

I like GU gel (peanut butter chocolate, salted caramel or espresso love are my favorite flavors) or Hammer gel (hazelnut all the way!) Check the nutritional info on the pack, some gels have caffeine, some do not, some have more electrolytes than others. Gels are ~100 calories each, and I'll suck one back on training runs between 13km-21km. For races, i'll sometimes grab a gel for 10km depending on the time of day and when i ate/had coffee, for the half i ran, i had 2 gels.

The Clif shotbloks are tasty, like candy! They are ~30 calories each if i recall correctly. I'll usually pop one of them when i get home from work if i need a quick pick me up before a short run. I always buy the tropical flavor which has a bit of caffeine in it too.

Practice your fueling in your training runs. I notice that both my husband and I slow down when we're sucking back our Gu, so, I'd opt for a higher calorie fuel less frequently, especially if you have issues with chewing while running.

 

[Ariel484]

@almacdonald good call on the salted caramel Gu! That one is tasty.

 

[almacdonald]

Oh, and it's best to fuel up before you feel like you need it. This is a trial and error thing. I find i get the maximum benefit about 10 minutes after consuming my sugar

 

[FFigawi]

Oh, and it's best to fuel up before you feel like you need it. This is a trial and error thing. I find i get the maximum benefit about 10 minutes after consuming my sugar

That's because it takes anywhere from 10-20 minutes for them to kick in. I'd be worried if you felt no effect for 45 minutes or something like that.

 

[MeridaAndAngus]

Oh, and it's best to fuel up before you feel like you need it. This is a trial and error thing. I find i get the maximum benefit about 10 minutes after consuming my sugar

Excellent point. I learned that lesson the hard way when I started to amp up my mileage.

 

[Slogger]

It's been trial and error for our family.

Honey Stingers are great, we also liked BOOM apple pie flavor, and I can get by with Cliff shot Vanilla Gels. Tried a Salted Watermelon gel at WDW Marathon weekend and it was pretty good too.

DW has tried everything--caffeine gum, electrolyte shots, coffee gels, etc.....but I tend to stick with something that's good and not too hard to digest. I also try to time it with a water stop so I can wash it down quickly.

The Booms say to take one 15 minutes before exercise and then 30-45 thereafter during your workout. That's too frequent for me, typically won't have anything unless I'm going more than 90 minutes.

 

[Keels]

Yay! Fuel talk!

Race day is such a weird thing for me. I prefer sugar-free Red Bull to coffee for caffeine, but I don't want anything carbonated before I run.

So I usually just hydrate to the point where I'm not thirsty, but not enough so that I'll have to pop-a-squat on some bush to pee.

I also don't/can't eat before a run (which is bad, I know. I'm working on that).

I currently run with two things - SportsBeans and ShotBlocs. I will generally eat a couple of beans when I get in line for the race to start (about 5-7 minutes before gun time).

After that, I'll take fuel as needed - mentally, I think it gives me a little boost even though I know the real effect won't happen for a while.

I also take hydration at every stop, but I never fuel and hydrate in the same "stop" interval.

For me, taking fuel means adding an extra 1:00 walk interval, so I want to make sure I REALLY need it.

Looking at my watch, this past half I took fuel at 52 minutes and 90 minutes and 130 minutes. It's usually 1-2 ShotBlocs, never more than that because it will make my stomach hurt and I feel dehydrated.