Question for experienced half/marathoners

[DisneyRunnerGirl]

A Road ID - I never run without mine due to the following story. This is not to scare anyone, but rather posted to be a cautionary tale.

One day last November a young co-worker of mine didn't show up for an early morning training session that she was conducting. We tried calling her house and cell phones. No answer, so the boss and a couple of folks from the office went to her home - the boss has a key because the young lady had no family in town. Her car was there and she wasn't in her apartment.

At this point, it was almost noon. The boss called the police. The police connected her to the fire department who told her they had taken a "Jane Doe" to one of our local hospitals at 5:00 a.m. The "Jane Doe" was in a coma.

They gave the boss a description and asked if she would come to the hospital to possibly give them an ID.

It was our missing young lady. She collapsed on a morning run with only a house key pinned to her shorts. She was unidentified for over 6 hours, so doctors had no information on her health history and were flying blind. She had suffered cardiac arrest which sent her into a coma so she couldn't speak for herself.

After this episode, I ordered Road IDs for every athlete I care about. Even though a bib number will connect you in the race data base, Road ID gives immediate info to anyone trying to help you. Great peace of mind for you and your loved ones

 

[cewait]

A Road ID - I never run without mine due to the following story. This is not to scare anyone, but rather posted to be a cautionary tale.

One day last November a young co-worker of mine didn't show up for an early morning training session that she was conducting. We tried calling her house and cell phones. No answer, so the boss and a couple of folks from the office went to her home - the boss has a key because the young lady had no family in town. Her car was there and she wasn't in her apartment.

At this point, it was almost noon. The boss called the police. The police connected her to the fire department who told her they had taken a "Jane Doe" to one of our local hospitals at 5:00 a.m. The "Jane Doe" was in a coma.

They gave the boss a description and asked if she would come to the hospital to possibly give them an ID.

It was our missing young lady. She collapsed on a morning run with only a house key pinned to her shorts. She was unidentified for over 6 hours, so doctors had no information on her health history and were flying blind. She had suffered cardiac arrest which sent her into a coma so she couldn't speak for herself.

After this episode, I ordered Road IDs for every athlete I care about. Even though a bib number will connect you in the race data base, Road ID gives immediate info to anyone trying to help you. Great peace of mind for you and your loved ones

Actully I cannot believe I did not put that on my list. I AM ALIVE due to a Road ID. I was hit by a hit and run driver on a business trip early one morning. I was not seriously injured from the first car... But the second car saw the flash from my RoadID and stopped just short of hitting me. I wear it every time I am out and away from my wallet, including races.

 

[stitchfan18]

Those stories gave me chills. I just went and ordered myself a road ID after reading them. I found an old bib that had a coupon attached, so it only cost $15 with shipping. Not too bad for a little piece of mind for myself and family while I'm out on my runs...

 

[SAHDad]

Yeah, I really should order a Road ID, especially as the kids get older, and I can do more outdoor runs, instead of being tied to the hamster pad.

 

[s_atl]

Actully I cannot believe I did not put that on my list. I AM ALIVE due to a Road ID. I was hit by a hit and run driver on a business trip early one morning. I was not seriously injured from the first car... But the second car saw the flash from my RoadID and stopped just short of hitting me. I wear it every time I am out and away from my wallet, including races.

Which Road ID do you like?
I'm leaning towards the one strapped to the shoe because its not obtrusive. And I sweat a ton and don't think I'd like one more thing strapped to my wrists.

 

[John VN]

Which Road ID do you like?
I'm leaning towards the one strapped to the shoe because its not obtrusive. And I sweat a ton and don't think I'd like one more thing strapped to my wrists.

DW and I wear our wrist band Road ID whenever we leave the house, even when driving. The reason we went for wrist style was the fact that if one gets hit by a car, many times the shoes go flying off the feet.

 

[cewait]

DW and I wear our wrist band Road ID whenever we leave the house, even when driving. The reason we went for wrist style was the fact that if one gets hit by a car, many times the shoes go flying off the feet.

+1!!! except for when driving.

Note that my friends at RoadID attempt to steer folks from including the DL number on the ID. I really suggest that you include the DL for one reason. If you meet with an unfortunate ending accident, Law Enforcement will be on site. These guys, nor your family, want the message to be delivered over the phone. Having the DL will give the PD and other access to your address.

You can see my ID glowing in the photo (second from the left).

 

[FireDancer]

I have a wrist ID Elite.

I wear it whenever I go out and train (run or bike) but not in races. I probably should but don't. If there is an emergency all your info is tied to your Bib and it should take any good RD about 2 seconds to access your info via your bib number. At least that is the rationale I use.

 

[tmbacon]

I have the shoe RoadID but have contemplated getting the wrist one.

If you are traveling for your race, even if you just keep it in your car, don't forget The Stick and/or your foam roller!!!! Those puppies will sure come in handy!!

 

[johde]

On the fueling front, for the first 2, I used power bar gel blasts along with the on course gel. In the first one I took the gel blasts religiously 1 a mile except for the mile before and a couple after the hammer Gel shot (ended up with apple cinnamon and was actually pretty good similar to Mc.Donalds apple pie filling without the chunks of apples). In the second one, I had the gel blasts with me but didn't really use them or need them.

In my third half marathon though, I forgot to pack the gel blasts, and didn't get a chance to buy some. I got to the point I thought we were getting on course GU, and no Gu, Half marathoners took a corner to head towards the turn around slightly before the GU stop. The GU was only on the full marathon course (even though we paid the same entry fee). I finished the race but struggled a little at the end. But also learned a valuable lesson about not completely trusting on course support.

 

[rizzobob]

On the fueling front, for the first 2, I used power bar gel blasts along with the on course gel. In the first one I took the gel blasts religiously 1 a mile except for the mile before and a couple after the hammer Gel shot
But also learned a valuable lesson about not completely trusting on course support.

Did you start taking them at Mile 1? It says every mile, so I was wondering if you started at mile 1.

Also, I ran my first 5K yesterday and really saw that I can't depend on the course. It was high 90's (South Florida) and HIGH humidity - rain storms all around. I am used to carrying water with me and I didn't for the race. There were 2 water stops, but were pretty far out, for me. I have seen posts saying that you may need to train for the course but I definitely got it yesterday.

Thanks for all of the advice. Heading to running store today to get a few different gels/blocks to try out.

Michele

 

[rizzobob]

Oh! And I got the $2 off on my bib for a RoadID...

Thanks!

 

[FireDancer]

Did you start taking them at Mile 1? It says every mile, so I was wondering if you started at mile 1.

Also, I ran my first 5K yesterday and really saw that I can't depend on the course. It was high 90's (South Florida) and HIGH humidity - rain storms all around. I am used to carrying water with me and I didn't for the race. There were 2 water stops, but were pretty far out, for me. I have seen posts saying that you may need to train for the course but I definitely got it yesterday.

Thanks for all of the advice. Heading to running store today to get a few different gels/blocks to try out.

Michele

Having 2 stops for a 5K is pretty rare in my experience. I've done at least 100 and can remember only 3 or 4 that had more than one water stop even during the hottest days of the year.

 

[cewait]

Did you start taking them at Mile 1? It says every mile, so I was wondering if you started at mile 1.

Also, I ran my first 5K yesterday and really saw that I can't depend on the course. It was high 90's (South Florida) and HIGH humidity - rain storms all around. I am used to carrying water with me and I didn't for the race. There were 2 water stops, but were pretty far out, for me. I have seen posts saying that you may need to train for the course but I definitely got it yesterday.

Thanks for all of the advice. Heading to running store today to get a few different gels/blocks to try out.

Michele

Usually bad events or setbacks are the BEST teachers. We all learn through these setbacks and bad events... hopefully. If you are sipping water at a half mile interval and then try to run a harder pace in a 5k with longer aid station intervals that can be an issue. Note that most races only have water once a mile or longer. As an example, Disney usually spaces aid station out 1.5 miles in the first half of the race then one a mile in the back half.

You may want to understand how to hydrate better. I have a post floating around about how to figure out hydration needs.

Can't speak for Jeremy's fuel plan exactly, but his fueling strategy is more aligned with one product's recommendations than you generally read of on the board. The PowerGel Blast's recommended use is one every 10 minutes of work. If I recall, he walks (? sorry but I think I recall that) a sub 10 minute pace in a half thus one blast a mile. I am also thinking he combined that with a gel every so often in the race; his mentioning of skipping around GU stops.

I am a PowerGel fan.. I think they got the Carb mix right and it works well for me. Of course YMMV. Because of the fact we are all different, You are doing the correct thing and looking at various brands and flavors. Don't give up if the first one you try fails to work.

As far as using them in a 5k... Not sure that they are really required there. You will see runners take a gel just before the gun (me included) but you really do not need a gel during a 5k.

 

[cewait]

Having 2 stops for a 5K is pretty rare in my experience. I've done at least 100 and can remember only 3 or 4 that had more than one water stop even during the hottest days of the year.

Come south of the Mason Dixon.....

Not throwing stones but down south it's about a 50-50 1 and 2 stops. An afternoon 5k in S Florida would almost be irresponsible with only 1 for those who are in the back half of the race. But then, it may be irresponsible anyway, an afternoon 5k ...

 

[cloudnut220]

Come south of the Mason Dixon.....

Not throwing stones but down south it's about a 50-50 1 and 2 stops. An afternoon 5k in S Florida would almost be irresponsible with only 1 for those who are in the back half of the race. But then, it may be irresponsible anyway, an afternoon 5k ...

This is off topic, but it's blistering hot right now in the Mid-Atlantic (like South Florida hot--it's currently 94 degrees with a heat index of 110!) and I emailed the RD for the summer racing series I'm doing for tomorrow's race about the heat. The response? Our races are at 7.30am and we have a water stop. How hot is too hot for a race? Isn't having a race when it's this hot dangerous? I know it South Florida or Texas, this might be normal weather, but not in the mid-atlantic.

 

[FireDancer]

Come south of the Mason Dixon.....

Not throwing stones but down south it's about a 50-50 1 and 2 stops. An afternoon 5k in S Florida would almost be irresponsible with only 1 for those who are in the back half of the race. But then, it may be irresponsible anyway, an afternoon 5k ...

I have no idea why anyone would have an afternoon 5K in the south during the summer. Even here they either start early or after 7. I did live in FL (Clearwater) when I started running and don't recall any 5Ks with more than one stop but they also started really early once the summer hit.

This is off topic, but it's blistering hot right now in the Mid-Atlantic (like South Florida hot--it's currently 94 degrees with a heat index of 110!) and I emailed the RD for the summer racing series I'm doing for tomorrow's race about the heat. The response? Our races are at 7.30am and we have a water stop. How hot is too hot for a race? Isn't having a race when it's this hot dangerous? I know it South Florida or Texas, this might be normal weather, but not in the mid-atlantic.

I think it is up to each runner to decide what is too hot for them and then choose to skip the race if it is. I've done races that started when the temps were already in the 90's and while I wasn't fast I didn't consider skipping them.

 

[cewait]

This is off topic, but it's blistering hot right now in the Mid-Atlantic (like South Florida hot--it's currently 94 degrees with a heat index of 110!) and I emailed the RD for the summer racing series I'm doing for tomorrow's race about the heat. The response? Our races are at 7.30am and we have a water stop. How hot is too hot for a race? Isn't having a race when it's this hot dangerous? I know it South Florida or Texas, this might be normal weather, but not in the mid-atlantic.

You know, the Bad Water Ultra Marathon race runs through Death Valley in July - Temps 120+ OK that was a little tongue in cheek. RD's do have the responsibility of providing a safe race source that would include a safe track, guarded crossings, timing and scoring, and enough supplies to keep all folks from the pointy end to the lantern rouge folks hydrated. As a runner, it is your responsibility to understand how you fare in the heat of the summer.

In the heat, your first measure is to slow down. Most runners will lose 10-25% off their normal pace due to the heat. If you do not slow up, you can overwhelm you cooling system.

Next come to the race well hydrated. Hydration is a daily event. 8-10 glasses of water a day. Drink an extra glass of water or sport drink on the way to the race in the morning.

Wear light clothing and a visor. The visor should have a dark underbill to absorb light rather than reflecting back into the face. Wear sunglasses to relax the face.

Carry a small water bottle if you are worried. A 5k is not all that bad, but if you are used to hydrating once a mile a really hot race is not the place to start extending the interval.

While the RD does not appreciate this and the back of the pack folks may suffer, throw a cup of water over your head at the water stop. It has no real physical benefit but the cooling effect for the next few moments can get you well down the road.

Finally, if you feel lightheaded or otherwise under heat stress...stop and start walking. If that does not bring things under control sit in the shade. Flag someone in the race to get help if needed.

Hopefully this helps. Just go out and have fun. If you think you may be on the latter end of the race where supplies are lacking bring your own. Slow up and understand that this race is toughening both body and mind.

 

[cewait]

I have no idea why anyone would have an afternoon 5K in the south during the summer. Even here they either start early or after 7. I did live in FL (Clearwater) when I started running and don't recall any 5Ks with more than one stop but they also started really early once the summer hit.



.

It could be that we are wimpy over here. Though I have run a few FL 5k's while visiting my brother in FL and recall 50-50 ratio applied there... But I could just be lumping everything into the average . Hard to tell My memory banks in the grey matter are starting to rebel on certain facts.

Age really sucks - but I guess it's 1000% better than the alternative

 

[cloudnut220]

I guess I'm just a worry wart. I'm already out this weekend (lingering leg issue) but I have friends that are running and I worry. One of my friends ended up in the ER 2 years ago after a 4th of July race--and (at the time) she was a 50 mile a week cross country runner who knew how to run in the heat. I see the folks that turn out for these races, and while most of them are serious runners who understand hydration (I do) some of them are casual "I'm at the beach for the weekend" drop ins, and many of those people bring small kids that run too. Guess I'm as worried about something bad happening and it killing my striders group more than anything else.

Again, I'm a worrier...