Questions re: first time 1/2 marathon

[Sleepless Knight]

Hold on, are you saying that if you sign up for Dopey, you also get the Goofy shirt and medal?! I feel like an idiot that this never actually occurred to me before!

Also I know this was NOT the point of your post. Great advice!

Correct. One key that people should be aware of if it matters to them is that when you register for a challenge, you only get the challenge bib. So if you really want Goofy on a race bib, you must register for Goofy. For Dopey, you get two bibs. One for the 5K/10K and one for the Half/Full.

And because it's bugging me even though it shouldn't, I do want to give some background behind my posts. I am a back of the pack runner. My half PR is 2:58 and change. My marathon PR is 6:58:30. I have finished a race behind the balloon ladies, but still finished. I remember believing that I could never do back to back races despite having finished two half marathons. The day after my first half, I remember marveling at some runners in Disneyland with their Goofy medals. I was so sore that I could not fathom running one mile that day, let double the distance I had run just one day before. I used to laugh when people asked if I would ever run a marathon. It often feels like my running journey has been a progression from impossible idea one to impossible idea two. Which is ultimately to say that if I, who never ran much at all before 2011 can do it, so can you.

I have not followed any kind of linear path in running. I signed up for my first half marathon having never run before. I finished 3 half marathons before running my first 10K and that was part of a runDisney 10K/Half challenge. I ran my first 5K after having run 7 halfs and 4 10Ks. I ran my first marathon as part of Dopey.

I understand the trepidation in considering the next running challenge. Whether it be deciding to take on your first 10K after multiple 5Ks and so forth or something more intense like a runDisney race challenge.

First off, there is no shame in deciding that you want to stick with one race at whatever distance you prefer. In the end, I strongly believe that each runner must choose their next running challenge, whatever it may be, because they want it. Not because their friends think they should, not because someone on social media or a message board said it's cool, and not because their family thinks they should. You decide to take on the next running challenge because you want it for yourself. All of the above can help encourage or discourage you, but ultimately you have to want it for yourself.

Second, remember that the training for a runDisney race weekend challenge is not that much more running than training for the longest distance of that race weekend. If you're able to train for the longest distance, be it half or full, then the modifications to prepare for the challenge are not all that different.

 

[alon86]

This is all so helpful. I am leaning towards doing the Challenge over Princess weekend. I will do my first half in October, so I will have some experience. My training plan (for the Oct half) has several weeks of 4-5 miles the day before a long run (8-10) so I think I will do a similar plan before the PHM and I should be able to do the 10k the day before. We will be at WDW for 8 days total (arriving Feb 20 for races on Feb 26-27) so I can get my park time in earlier in the week - not stressed about that. Lots of shorter park days on this trip!

Any thoughts on fueling for a half? I was just reading the thread about fuel tips for first time marathons.. what is everyone's fuel plan for a half? I want to try a few things on my longer runs, so I have a plan for the Oct. race, which I can modify further before PHM if needed. Right now I don't have a belt or carry water or anything, but I'm only up to 5-6 miles at the moment.

 

[DopeyBadger]

Any thoughts on fueling for a half? I was just reading the thread about fuel tips for first time marathons.. what is everyone's fuel plan for a half? I want to try a few things on my longer runs, so I have a plan for the Oct. race, which I can modify further before PHM if needed. Right now I don't have a belt or carry water or anything, but I'm only up to 5-6 miles at the moment.

So the need for fueling during a HM can differ greatly from the M. Glycogen depletion can play a major role in a M, but it's more difficult to hit that threshold in a HM. Doesn't mean it can't happen, but it's a lesser consideration. So with that in mind, I usually view nutrition during the HM as a vehicle in getting in some carbs and electrolytes. When I run a M, I'm usually consuming somewhere around 90-95g carb per hour. For a HM, it looks like I end up at 86g carb per hour at the absolute most. The great majority of that HM consumption comes during that T - 15 min portion before the start of the race.

My M strategy is:

minus 15 min - Maurten 320
45 min - Tailwind Concentrate
60 min - Maurten Caff gel
75 min - Egel
105 min - Tailwind Concentrate
120 min - Maurten Caff gel
135 min - Egel
165 min - Tailwind Concentrate

My HM strategy is:

minus 15 min - Maurten 320
35 min - Tailwind Concentrate
50 min - Maurten Caff gel

I'm fond of my current design because it checks off lots of boxes. Almost all carb sources need 1 oz of water for every 2g carb consumed. So if you eat a single GU pack with 21 g carbs, then your body will need 10.5 oz of water minimally to be able to absorb it. Otherwise, your body will steal water from your muscles in order to digest. This commonly creates gut issues and feelings of dehydration. Maurten gels require no liquid intake. Maurten 320 is 4g carbs per 1 oz water unlike most all other sources at 2:1. Also, keep in mind that Gatorade/Powerade is already isotonic. So you can not rely on the liquid consumption of Gatorade to also absorb a GU. You need water for something like GU.

Keep in mind if the temp goes over 90F then your ability to absorb carbs drops dramatically.

One other thought, consider true carb loading as a strategy. Glycogen Supercompensation (AKA Carb Loading). If your event lasts longer than 90 min, then research shows carb loading to be beneficial. The short of it, is for both males and females to see significant gains in glycogen storage you should consume at least 8 grams carbs per kilogram body weight in one of the five days leading up to the event. More is better though, and I usually end up between 11-12 grams/kg body weight. That's going to likely be a lot of consumption for most people, and definitely something you should practice in training at least once or twice and not in the last 6 weeks of training (just to make sure not to upset those last few LRs). I like to use Maurten 320 as a liquid means to consume that much carbs. The last few times I've been doing 50% consumption from Maurten 320 and 50% consumption from normal food.

 

[Kitty-chan]

Any thoughts on fueling for a half? I was just reading the thread about fuel tips for first time marathons.. what is everyone's fuel plan for a half? I want to try a few things on my longer runs, so I have a plan for the Oct. race, which I can modify further before PHM if needed. Right now I don't have a belt or carry water or anything, but I'm only up to 5-6 miles at the moment.

When I met with a sports nutritionist, she suggested that for runs of more than 90 minutes, I should aim to take in about 200 calories per hour. So, I usually take a Gu/gel every 30 minutes.

Also, I'm a heavy sweater, so I also take salt tablets with me on hot days, and take a couple every 30 minutes, alternating with the Gu (ie, Gu at 30 minute and 60 minute marks, and salt tablets at 15 and 45 minute marks). Plus of course hydration . . . which is a whole topic unto itself! I hydrate with plain water, since I've already got plenty of salt and carbs in the Gu and salt tabs.

 

[BuckeyeBama]

Any thoughts on fueling for a half? I was just reading the thread about fuel tips for first time marathons.. what is everyone's fuel plan for a half? I want to try a few things on my longer runs, so I have a plan for the Oct. race, which I can modify further before PHM if needed. Right now I don't have a belt or carry water or anything, but I'm only up to 5-6 miles at the moment.

I have never needed fuel for runs less than 15 miles, but what I drink depends on the temp/humidity. If it is cool with light humidity, I don't even need to drink during a half. The warmer it gets, the more I need to drink. I only drink water unless the humidity is really high. High humidity means more sweating, which means that I need to take in some electrolytes. Typically on hot/humid half marathons I will alternate hydration stops between water and gatorade/powerade.

But I have figured this out over decades of running. This works for me. What you need to do is figure out what works for you. You can only do that by drinking more or less on runs to see how it effects your performance, or by switching up what you drink, or by adding or removing other fuel options. What works for some might not work at all for you.

Good luck, and keep moving.

 

[HangWithMerida]

Any thoughts on fueling for a half? I was just reading the thread about fuel tips for first time marathons.. what is everyone's fuel plan for a half? I want to try a few things on my longer runs, so I have a plan for the Oct. race, which I can modify further before PHM if needed. Right now I don't have a belt or carry water or anything, but I'm only up to 5-6 miles at the moment.

I am also still trying to get this down. I get hypoglycemic pretty easily so fueling is very important or I will absolutely pass out during a HM. Over the last couple of years my fueling requirements have changed As has my GI tolerance for certain fuel. I was using clif Bloks for a while, which worked great because I could take 1-2 every couple of miles and keep my blood sugar from crashing more easily that a sugar bonus from something like a gu. I started using them during training and when I was starting out, I needed some type of fuel for anything longer than 6 miles. Now, I can usually do up to 8 before I need anything (but I usually carry a just in case something). For races, I would take 2 around mile 5, 1 at 7, 2 at 9, and 1 at 11. Worked great. But, this past year I started getting stomach upset and nausea with them. In fact it was so bad during my last HM that I had to stop taking them and ended up having to walk about a mile toward the end of the race just to finish. It’s certainly possible dehydration played a role, but it happened during a few of my training runs as well just not as bad And I carry my own water so I’m pretty good about drinking throughout. I would say that if you use Bloks, you probably need to carry your own water or have a race course with water stops that work for your fueling strategy because you absolutely need water to take them and if you use a strategy like mine, you will probably not be at a water stop every time you are scheduled to take it.
This year, I am going to try some gu’s. I think I will try the Maurten ones since the water is less of a factor but I’ll also try a few other brands. Honestly, I’m not sure how I will like them because the consistency sounds disgusting, but I guess I’ll see. They may be ok since I won’t be taking them as often as I was the Bloks.
Also, I use real food for pre-run fuel. I know some people use gu or chews before the race, but I need real food. I usually eat a bar or a banana. For bars, I like Verb because they are small so they don’t feel heavy in my stomach, are the right for me calorie wise, and have a little caffeine in them.

 

[Marebear_runs]

I am also still trying to get this down. I get hypoglycemic pretty easily so fueling is very important or I will absolutely pass out during a HM. Over the last couple of years my fueling requirements have changed As has my GI tolerance for certain fuel. I was using clif Bloks for a while, which worked great because I could take 1-2 every couple of miles and keep my blood sugar from crashing more easily that a sugar bonus from something like a gu. I started using them during training and when I was starting out, I needed some type of fuel for anything longer than 6 miles. Now, I can usually do up to 8 before I need anything (but I usually carry a just in case something). For races, I would take 2 around mile 5, 1 at 7, 2 at 9, and 1 at 11. Worked great. But, this past year I started getting stomach upset and nausea with them. In fact it was so bad during my last HM that I had to stop taking them and ended up having to walk about a mile toward the end of the race just to finish. It’s certainly possible dehydration played a role, but it happened during a few of my training runs as well just not as bad And I carry my own water so I’m pretty good about drinking throughout. I would say that if you use Bloks, you probably need to carry your own water or have a race course with water stops that work for your fueling strategy because you absolutely need water to take them and if you use a strategy like mine, you will probably not be at a water stop every time you are scheduled to take it.
This year, I am going to try some gu’s. I think I will try the Maurten ones since the water is less of a factor but I’ll also try a few other brands. Honestly, I’m not sure how I will like them because the consistency sounds disgusting, but I guess I’ll see. They may be ok since I won’t be taking them as often as I was the Bloks.
Also, I use real food for pre-run fuel. I know some people use gu or chews before the race, but I need real food. I usually eat a bar or a banana. For bars, I like Verb because they are small so they don’t feel heavy in my stomach, are the right for me calorie wise, and have a little caffeine in them.

Not to hijack the thread, but I have the same issue with hypoglycemia. I nearly blacked out the last marathon and honestly don’t remember much of getting from BB to HS. I wouldn’t have made it to the finish but for the candy at HS. I started experimenting with things this year and found Glukos Energy packs. They’re liquid, so they’re bulky, but then they don’t require water. So far they’ve worked well for me. If I get to the point where my hands start to shake, they kick in fairly quickly (and faster than the blocs or gu for me). I’ve been able to keep running after a sugar crash in high heat/humidity after drinking one.

 

[HangWithMerida]

Not to hijack the thread, but I have the same issue with hypoglycemia. I nearly blacked out the last marathon and honestly don’t remember much of getting from BB to HS. I wouldn’t have made it to the finish but for the candy at HS. I started experimenting with things this year and found Glukos Energy packs. They’re liquid, so they’re bulky, but then they don’t require water. So far they’ve worked well for me. If I get to the point where my hands start to shake, they kick in fairly quickly (and faster than the blocs or gu for me). I’ve been able to keep running after a sugar crash in high heat/humidity after drinking one.

Thanks for the rec. I'll add them to my list to try out in training this fall!

 

[Bree]

I am also still trying to get this down. I get hypoglycemic pretty easily so fueling is very important or I will absolutely pass out during a HM. Over the last couple of years my fueling requirements have changed As has my GI tolerance for certain fuel. I was using clif Bloks for a while, which worked great because I could take 1-2 every couple of miles and keep my blood sugar from crashing more easily that a sugar bonus from something like a gu. I started using them during training and when I was starting out, I needed some type of fuel for anything longer than 6 miles. Now, I can usually do up to 8 before I need anything (but I usually carry a just in case something). For races, I would take 2 around mile 5, 1 at 7, 2 at 9, and 1 at 11. Worked great. But, this past year I started getting stomach upset and nausea with them. In fact it was so bad during my last HM that I had to stop taking them and ended up having to walk about a mile toward the end of the race just to finish. It’s certainly possible dehydration played a role, but it happened during a few of my training runs as well just not as bad And I carry my own water so I’m pretty good about drinking throughout. I would say that if you use Bloks, you probably need to carry your own water or have a race course with water stops that work for your fueling strategy because you absolutely need water to take them and if you use a strategy like mine, you will probably not be at a water stop every time you are scheduled to take it.
This year, I am going to try some gu’s. I think I will try the Maurten ones since the water is less of a factor but I’ll also try a few other brands. Honestly, I’m not sure how I will like them because the consistency sounds disgusting, but I guess I’ll see. They may be ok since I won’t be taking them as often as I was the Bloks.
Also, I use real food for pre-run fuel. I know some people use gu or chews before the race, but I need real food. I usually eat a bar or a banana. For bars, I like Verb because they are small so they don’t feel heavy in my stomach, are the right for me calorie wise, and have a little caffeine in them.

I really like Huma gels. Limited ingredients that you can pronounce and very easy on the stomach. It’s not a thick sticky goop or overly sweet. The chocolate is like squeeze chocolate pudding though, but the rest are more of an applesauce texture.

 

[HangWithMerida]

@Bree Thanks for the rec! Those sound like something I could handle. I'll give them a try.

 

[butterscotchcollins]

These nutrition tips for fueling pre- and during race are so helpful, thank you! Quick question for race day since I’m running my first real HM in Nov (W&D) - how much water do they give you on the course? Alternatively how much water/liquid do you carry on yourself? I have a running belt w two small 8oz bottles that I’ve been using for long runs and my previous 2 “fake” HMs but it never feels like enough.

 

[Disney at Heart]

@butterscotchcollins I never carry water for Disney races. There are hydration stops every 1 1/2-2 miles. If you are a “sipper” who likes to take a sip all along the way, you might want to carry water, but you could always refill your small bottles at water a stops.

 

[camaker]

These nutrition tips for fueling pre- and during race are so helpful, thank you! Quick question for race day since I’m running my first real HM in Nov (W&D) - how much water do they give you on the course? Alternatively how much water/liquid do you carry on yourself? I have a running belt w two small 8oz bottles that I’ve been using for long runs and my previous 2 “fake” HMs but it never feels like enough.

RunDisney races typically have aid stations every 1.5 - 2 miles. They hand out water and Powerade in ~1/2 full 8oz cups. It’s not limited to 1 cup/runner, though, so you can grab a couple, if need be. I’ve never found a need to carry any additional water with me during a race.

 

[HangWithMerida]

@butterscotchcollins I never carry water for Disney races. There are hydration stops every 1 1/2-2 miles. If you are a “sipper” who likes to take a sip all along the way, you might want to carry water, but you could always refill your small bottles at water a stops.

^This^ I am a sipper so I have carried a small bottle (10oz) on race day and supplemented with aid stations as needed. This year for W&D, I am not carrying anything but I plan to actually walk the aid stations and drink a glass of something at each one.

 

[DopeyBadger]

These nutrition tips for fueling pre- and during race are so helpful, thank you! Quick question for race day since I’m running my first real HM in Nov (W&D) - how much water do they give you on the course? Alternatively how much water/liquid do you carry on yourself? I have a running belt w two small 8oz bottles that I’ve been using for long runs and my previous 2 “fake” HMs but it never feels like enough.

I typically drink 40oz of water per hr in training. I rarely feel the need to carry water on course at Disney. However, I do sometimes run with a strapped handheld 8oz Nathan that I'll refill as I'm running. But usually I take 2-3-4 cups at aid stations in Disney. They are long aid stations with volunteers usually on both sides. So ample opportunity in addition to the sheer number of aid stations at runDisney races.

 

[jmasgat]

These nutrition tips for fueling pre- and during race are so helpful, thank you! Quick question for race day since I’m running my first real HM in Nov (W&D) - how much water do they give you on the course? Alternatively how much water/liquid do you carry on yourself? I have a running belt w two small 8oz bottles that I’ve been using for long runs and my previous 2 “fake” HMs but it never feels like enough.

I always carry my own water. I have a Nathan belt with 2-10 oz bottles. Yes Disney has water, but I prefer not to count on Disney--mainly because I want to drink when I need/want to, not necessarily when the water stations appear. Also, depending on temperature extremes, I have found having my own works better/can supplement Disney. Example, on really hot race days, I use both mine and Disney because I may not be able to pound down enough at a single water stop. Also, when there have been freezing conditions, it has helped to have my own water--all that running/jostling keeps it from freezing over. (Don't laugh, this was an issue MW 2010--cups of water froze over!)

Anyway, you can do without in gross terms, but you may want to consider how you fuel and what will make you most comfortable physically/mentally for the race. (Don't underestimate the mental part)

 

[HangWithMerida]

I typically drink 40oz of water per hr in training.

Wow! You have an iron stomach. I drink more than a few ounces every couple of miles and the sloshing just makes me feel ill.

 

[Mr_Incr3dible]

These nutrition tips for fueling pre- and during race are so helpful, thank you! Quick question for race day since I’m running my first real HM in Nov (W&D) - how much water do they give you on the course? Alternatively how much water/liquid do you carry on yourself? I have a running belt w two small 8oz bottles that I’ve been using for long runs and my previous 2 “fake” HMs but it never feels like enough.

I'm in the camp that never carries water since there are helpful people handing me water every 1 - 1.5 miles. I use the water stations as my walk breaks (a la Galloway), which also lets me drink the water instead of sloshing most of it on myself. So a two-fer for me. YMMV
I missed 2010, jmasgat, but I remember reading about the water freezing. Kinda glad I missed that year, as that didn't sound like fun, and my lungs don't do well in air that cold.

 

[alon86]

Example, on really hot race days, I use both mine and Disney because I may not be able to pound down enough at a single water stop. Also, when there have been freezing conditions, it has helped to have my own water--all that running/jostling keeps it from freezing over. (Don't laugh, this was an issue MW 2010--cups of water froze over!)

I think it's so wild that in training for a HM in Florida February - we have no idea if race day will be crazy hot or freezing cold!

 

[Naomeri]

I typically drink 40oz of water per hr in training. I rarely feel the need to carry water on course at Disney. However, I do sometimes run with a strapped handheld 8oz Nathan that I'll refill as I'm running. But usually I take 2-3-4 cups at aid stations in Disney. They are long aid stations with volunteers usually on both sides. So ample opportunity in addition to the sheer number of aid stations at runDisney races.

Once again, @DopeyBadger has the useful stuff. I like having water with me, even if I don’t drink much of it, but holding a water bottle for 45-60 minutes makes my hand and arm cramp.