Official WDW Marathon Weekend 2013 Thread

[cewait]

A question for Coach Charles or other experienced marathoners:

How many Gu's do you use for 26.2 miles? I know each person is different, but on my long (longest of my life so far) run today of 14 miles, I had success with one every 4 miles, or about 42 minutes (I am using 9:2 run/walk intervals). That would mean like 6 for the marathon. Is that too much?

I felt good after running, some muscle soreness. Not the usual GI issues I have when I finish a half (nausea, needing to go many times). But I am concerned that too many Gu's can cause problems. Thoughts? Any advice/help is appreciated.

I will say that I really felt today like I can do 26.2 miles. It may not be fast or pretty, but I am relatively certain I can get it done.

In general, look to take one between 40 and 75 minutes. YMMV. So at 42 minutes, you are in the proper range.

Learn to 'like' more than one flavor. What will happen about 4-5 hours into a long endurance event (especially if warner than recent training) is that you will start to hate your go to gel or fuel. What I do is put 2-3 flavors randomly along my fuel belt. Then I pull the next one in line off the belt on the road. This prevents you from selecting only one flavor - that is - you will not grow tired of your favorite flavor. I usually pull from the right and back then the left and back moving forward on both sides. I will put 1-2 of my favorites in the last two loops - giving me that special charge at the end.

Also, look to train with Clif Shot Blocks as an alternative to gels. The race will usually have Clif products at mile 14 and 19. At a 10 minute pacer, you should have blocks at those spots still available. It will give a slightly different texture and flavor. They will also have slightly green bananas near those same spots.

So to answer your question, I will carry around 8-9 (as a 10 minute pacer) in my belt. I will take one as my corral is at the line then about one every 45-55 minutes (my interval and allowing a little time for differing water stop intervals). That will leave 2 - 3 extra in the belt. This allows for a mishandling of a gel, passing one off to another who fumbles, or that little extra bump needed late in the race.

YEs, eating too many too soon with too little water can lead to a nausea/GI issue. But then so can too much PowerAde or pushing a little hard. Training through different brands and flavors will allow you to figure out a GI friendly fueling plan.



Hope this helps.

 

[cewait]

We will be in WDW during the marathon (didn't realize this until plans were made!) and we happen to know an avid participant. Is there a site or thread I can go to so we can understand the route and make a plan to cheer him on, with sign in hand? ;-). Thanks for your help!

I agree with looking at the runDisney site.

In the interim, here is a link to a map.

Half - http://www.mapmyrun.com/routes/fullscreen/4106815/
Full - http://www.mapmyrun.com/routes/fullscreen/94116399/

Strategies will change with the new full course so make sure the site has been updated prior to making spectator plans.

I would guess that a good spectator plan would be;

1) ride to the start with the runner. When the runners leave the staging area for the star lines, head to the monorail and either the TTC or MK Main Street

2) The TTC option allows for an easy transition to the Poly or GF for a second viewing.

3) From the Poly, walk back to the TTC, monorail to Epcot. MY thoughts are from Epcot ride the marathon bus back to All Star SPORTS. From ASSp, walk back to the McDonalds and then up the exit onto Osceola. This will be about mile 15 of the marathon.

- NOTE - I would say the Front gate area of the AK instead of this, but most runners will clear the AK before regular WDW busing starts - or just after. This would leave the spectators not being able to get to the AK in time. I dedicated spectator could taxi over to the AK. That would be an option...

4) from the AK or ASSp spot, simply take a bus back to Epcot and to the finish.

 

[Ariel484]

A question for Coach Charles or other experienced marathoners:

How many Gu's do you use for 26.2 miles? I know each person is different, but on my long (longest of my life so far) run today of 14 miles, I had success with one every 4 miles, or about 42 minutes (I am using 9:2 run/walk intervals). That would mean like 6 for the marathon. Is that too much?

I felt good after running, some muscle soreness. Not the usual GI issues I have when I finish a half (nausea, needing to go many times). But I am concerned that too many Gu's can cause problems. Thoughts? Any advice/help is appreciated.

I will say that I really felt today like I can do 26.2 miles. It may not be fast or pretty, but I am relatively certain I can get it done.

I took 6 servings of Gu Chomps during the 2012 full! One every 4 miles, just like you. The ones at 24 didn't help at all, I'm sure...it was more like something to look forward to. It worked for me!

 

[liznboys]

I am one of those runners who seems to run out steam quickly if I haven't eaten right before a run. I cannot stomach gels or blocks of any brand because of the consistency. I tried gummy bears, but they didn't seem to give me enough. When I trained and ran the Princess this year I used Cliff bars during the run. Once, however, at home when I didn't have any Cliff bars I packed a 1/2 of turkey sandwich to nibble on during my long run. I think that day was one of my best training runs, but because I thought eating a sandwich while running was crazy, I never tried it again. Thanks for the article. I may just give up on the prepackaged fuels and stick with my turkey sandwich this fall when the marathon training miles start adding up.

It's GREAT to hear about someone eating "normal food" while running! This year at marathon weekend I did the half and the first leg of the relay. I ate food RIGHT before the race, as in I was eating as my corral was moving to the start line. One of the things I ate at that time was a hard boiled egg. Would it be hilarious to see someone peeling and eating an egg during a race?! LOL I'm sure some would not enjoy the smell... ha. The tricky part will be figuring out a way to carry stuff.

Hi,

Being a total novice and newbie when I did my first half 2012. I had a pack of 6 wheat and PB crackers, a granola bar, 1/2 cup walnuts and a banana for breakfast. Made sure I was hydrated (good lord the lines before the corrals to use port-o-lets was just OMG!)

Note to self don't drink too much water before getting to corrals.!! LOL Had to assist a young girl cover up while she used the nearest bushes in corral F. Poor thing.

Anyways during the half I snacked on a few more of the walnuts and had water at the stations and I was pretty good for not being hungry.
Suffered for swelling calves though. Will be trying compression socks for next races.

Nuts is another great idea! I love walnuts.

Last marathon I brought along a snack size Snickers in my waist pack. (I'd kill for Snickers.) I used it as my treat around mile 20. I don't know if it helped me energy wise but it was damn tasty. Keep trying new things until something works the way you want it. ....

So it didn't melt from being near your body for 20 miles of running?! I'm sure it helped you even if it wasn't noticeable. Good idea!

 

[Goofierunner]

So it didn't melt from being near your body for 20 miles of running?! I'm sure it helped you even if it wasn't noticeable. Good idea!

I was in so much pain from a bad IT band I didn't care. *snarf*

 

[liznboys]

I was in so much pain from a bad IT band I didn't care. *snarf*

Awww. So it was like a Snickers gel then, huh? Lol

 

[KSH]

How many Gu's do you use for 26.2 miles? I know each person is different, but on my long (longest of my life so far) run today of 14 miles, I had success with one every 4 miles, or about 42 minutes (I am using 9:2 run/walk intervals). That would mean like 6 for the marathon. Is that too much?

I had 6 gu's during my marathon last year, and I will probably stick with that because it is so convenient. I also had some Powerbar Blasts that I had used in training, but found during the race they were not as easy to chew since my pace was faster. So now I have those while waiting at the start before races. I also love the honey stinger waffles ahead of time.

I have tried other things that worked and just weren't as easy to carry around. I train with a Galloway group (we also did 14 miles yesterday) and when the mileage gets high we will have a support stop in addition to water stops, and they will have potatoes, oranges, bananas, oreos, cheetos, cut up peanut butter sandwiches, banana chips, etc. for us to sample. I had one friend that got hooked on the potatoes (the small rounder ones, not sure what kind that is!) and she took 8 or so to our marathon. Another friend loved the cheetos for the sodium and had some during her race. I kind of liked those too just as a treat, so I gave them to a friend spectating at mile 20 but then I didn't want any - I just wanted to finish! I saw on a previous post that Disney had chocolate at one of the late stops last year. That is intriguing, so I may have to try that on a training run this fall.

Training is definitely the time to figure out what works for you. I had a bad 20-mile run and figured out that I had not fueled properly. I struggled to finish and felt lousy all day. After that I heard Jeff speak and he said whatever you consume while running is largely for the brain because everything else is going to your body, and you need your brain fueled for the mental challenges. Since then I've made sure I have something every hour. I know I overdid it for a while because I did not want to have too little again.

A couple of months ago I started working with a sports nutritionist to lose some weight and she's helped me understand how things work. She loves "real" foods too, especially bananas and potatoes, but acknowledges that some people can't handle even the small amount of fiber in those. I was surprised to learn that sports drinks are also okay by themselves if you consume the right amount of calories over the timeframe. In my mind drinks aren't really "fuel," but they sugary ones (not the zero's) have the right calories just like gu's, chomps, etc. What is most important is eating right ahead of time then getting the right amount of carbs, in whatever form, consistently for any exercise lasting longer than an hour and a half.

Congratulations on your 14 miles! Enjoy the training and all the upcoming long distance milestones.

 

[sunshine girl]

Potatoes and Cheetos while running! I never thought of trying those particular items!

I need to figure all this stuff out too. I have never been good at figuring out this in advance. I also need to figure out my 2-days pre race meal plans so I can be sure I'll be able to replicate it in WDW. I have a touchy stomach when it comes to running, so I can't just eat any old spaghetti, etc. the days/nights before.

Does anyone have a specific meal you always eat, exactly, the night before? (I know that 2 nights before is important for fueling up, but in terms of avoiding stomach issues it's the night/morning of the race that I have to get right!)

Also, strangely enough I can NOT have sports drinks while running. Instant stomachache. Gu with water is fine, but something about a sugary drink sloshing in my tummy hurts me every time!! Weird.

Sent from my iPhone using DISBoards

 

[roomthreeseventeen]

I think "real food" especially potatoes, comes from ultra running experience.

I don't have a set meal the night before a race. Protein, carbs, veggies. That's it.

 

[disney_runner]

Potatoes and Cheetos while running! I never thought of trying those particular items!

I need to figure all this stuff out too. I have never been good at figuring out this in advance. I also need to figure out my 2-days pre race meal plans so I can be sure I'll be able to replicate it in WDW. I have a touchy stomach when it comes to running, so I can't just eat any old spaghetti, etc. the days/nights before.

Does anyone have a specific meal you always eat, exactly, the night before? (I know that 2 nights before is important for fueling up, but in terms of avoiding stomach issues it's the night/morning of the race that I have to get right!)

Also, strangely enough I can NOT have sports drinks while running. Instant stomachache. Gu with water is fine, but something about a sugary drink sloshing in my tummy hurts me every time!! Weird.

Sent from my iPhone using DISBoards

I think we have the same problems! I stick with as bland of food as possible for 4-5 days prior to running. Baked potatoes (both sweet and Idaho) with just butter, plain pasta - or with just very little red sauce, and rice and veggies. Rice is the best for me, maybe it'll work for you too. While at Disney, I go with the kids meals of pasta, baked potatoes (at MK), and sweet/sour chicken kids meals at Epcot. Chicken soup is good too. Waffles and oatmeal for breakfast! For snacks, I bring along dried cherries (it's an acquired taste, but provides good carbs and fills you up!) and Nature Valley granola bars. I also get a touchy stomach when drinking power/gatorade so I stick with water. Just water. And I do just fine. I'll usually throw in a few little cups of powerade during the race, but not until about mid-way through. With such a touchy stomach, the key is proper hydrating and fueling in the week prior so that your body is ready. And then the recovery is much less to think about since tummy troubles "should" be over by then!

 

[DrMomof3]

I did 9.39 miles this morning. The run itself was fine. Afterwards I had terrible stomach cramps and I generally feel a little bit trashed. I need to figure this out before my mileage increases too much more!
I tried Honey Stinger gels for the first time so maybe that upset my stomach? I've never had issues with GUs before (I did one GU and one Honey Stinger today). Or maybe my stomach was just upset for some other reason.
I hate having no energy for the rest of the day after a long run. Need to figure that out or my family may ban me from running marathons!

Amanda

 

[Ariel484]

I did 9.39 miles this morning. The run itself was fine. Afterwards I had terrible stomach cramps and I generally feel a little bit trashed. I need to figure this out before my mileage increases too much more!
I tried Honey Stinger gels for the first time so maybe that upset my stomach? I've never had issues with GUs before (I did one GU and one Honey Stinger today). Or maybe my stomach was just upset for some other reason.
I hate having no energy for the rest of the day after a long run. Need to figure that out or my family may ban me from running marathons!

Amanda

Dehydration? It might be the Honey Stingers though...I tried them and they are too sweet for me. I never had stomachaches from them though...if you never had stomach issues before and you do now, that may be the cause.

 

[PRmamiDEdos]

I did 9.39 miles this morning. The run itself was fine. Afterwards I had terrible stomach cramps and I generally feel a little bit trashed. I need to figure this out before my mileage increases too much more!
I tried Honey Stinger gels for the first time so maybe that upset my stomach? I've never had issues with GUs before (I did one GU and one Honey Stinger today). Or maybe my stomach was just upset for some other reason.
I hate having no energy for the rest of the day after a long run. Need to figure that out or my family may ban me from running marathons!

Amanda

Do you have a slow thyroid? I do and I notice I'm wiped after running. If I forget to take my Synthroid, it's worse. I'm waiting for that elusive energized feeling people get after running.

 

[cewait]

I did 9.39 miles this morning. The run itself was fine. Afterwards I had terrible stomach cramps and I generally feel a little bit trashed. I need to figure this out before my mileage increases too much more!
I tried Honey Stinger gels for the first time so maybe that upset my stomach? I've never had issues with GUs before (I did one GU and one Honey Stinger today). Or maybe my stomach was just upset for some other reason.
I hate having no energy for the rest of the day after a long run. Need to figure that out or my family may ban me from running marathons!

Amanda

Go back to GU to see if this clears up on the next long run. While many go with Stinger gels as a relief from other gels, there are those who cannot stomach this mixture. One is yours truly. SOmething with the honey. Same with Rice based carbs in Cliff Shots.

 

[cewait]

Dehydration? It might be the Honey Stingers though...I tried them and they are too sweet for me. I never had stomachaches from them though...if you never had stomach issues before and you do now, that may be the cause.

I live on Honey as a sweetener for drinks and PB Sandwiches... But it passes through me on the run (so to speak)



I want to emphasize that manufacturer's change up blends, sometimes more than annually. I once was a Cliff Shots fan... back when WDWM was a PowerBar sponsored race. About the time sponsors changed from PB to Cliff, PB changed to their C2 carb mixture while Cliff changed something in their formulation. It took me about 3 months before I could lock in on something that worked.

 

[VernRDH]

Thanks Coach and everyone else. I still have many long runs to work out what works. I think I should try some other flavors of Gu, I am hoping I find one or two that I like as much as the Chocolate.

DH tried the Gatorade chomp thingies and said they were good. I will give those a try too, just for something different.

The one thing I was also looking at was my electrolyte drink. Someone on the local runners blog suggested making a slushie out of it. With the heat this might be a good way to keep my drinking the Cytomax.

 

[jimandami]

In general, my stomach is upset after EVERY long run I do! I have tried pretty much every brand of fuel and Honey Stingers work the best for me, but my body just seems to rebel after anything over 7-8 miles. Luckily, I am fine during the actual run so I just deal with it!

 

[DrMomof3]

Thank you everyone for the thoughts and advice!
I usually have a stomach of steel so I was quite surprised. That part is feeling fine now. Maybe taking 3 little kids to the Bronx Zoo right after my run was a poor choice? I would still like to feel better (energy-wise) after long runs but maybe I need to slow down and do a better job with post-run nutrition.

Amanda

 

[FFigawi]

How many Gu's do you use for 26.2 miles? I know each person is different, but on my long (longest of my life so far) run today of 14 miles, I had success with one every 4 miles, or about 42 minutes (I am using 9:2 run/walk intervals). That would mean like 6 for the marathon. Is that too much?

Echoing what everyone else said, I take my first one at 90 minutes or so, and then have one about every 45 minutes after that. I switch from gel to bloks to beans as I go along because I get tired of having the same thing all the time.

 

[MightyDuck001]

One tip, have him wear something that will stand out or make a poster you will recognize. It can be easier for us runners to spot our friends and family than for them to spot us with thousands of runners passing by

Lululemon's signs are great--- "Humpty Dumpty had wall issues too!" "If it was easy, I would do it!" and my personal favorite: "toenails are for sissies!"

On a side note, for anyone who likes yoga, they have a free training app for their SeaWheeze half that includes a more yoga-oriented crosstraining approach plus youtube videos with yoga for running.