Roxymama's 5k to Marathon, Time to Collect Another Castle

[roxymama]

Also, re: fueling. It's different for each person (and probably for each fuel), but I take something every hour or so.

Agree with @SarahDisney that it's pretty unique to individual runners, but if I'm doing a half and being smart about it, I'll usually take in some fuel around the 4-5 mile mark and then again around the 8-9 mile mark. I don't have a specific formula for water intake with fuel. I just make sure I do drink some water along with the fuel. I'm not a fan of gels or gu, so I usually do something like honey stingers or sport beans and just eat a handful of them and then wash them down with water. I'd guess I drink 2-4 ounces with my fuel intake.

This is helpful since I want to know a good place to start. So that I can tinkerbell with it. Wow, I meant to type tinker and then my fingers just kept typing!

 

[DopeyBadger]

FUELING TEST RUN! @DopeyBadger

This Sunday will be a fueling trial for me (or nutrition, or goo-intake, whatever we call it.)
So I have a few things at my disposal. I've got the chewy bloks and the gel packets.
Let's say I do end up sticking well to my 10:52ish pace...what mile or time do I want to suck down the goo/eat the blok? I realize I've asked this and its been answered to me but I'm having a hard time finding the older conversation.

Fueling is primarily taken to avoid glycogen depletion, increase electrolyte intake, and on rare occasion for a medical reason. The glycogen depletion is unlikely to be an issue unless you run at a very high relative fitness rate for a HM. So think of it more for a method of intaking electrolytes and some calories mid-run.

The digestion of carbs is a 2:1 ratio meaning for every 2 grams of carbs consumed you should consume 1 ounce of water. Any less, and the body can struggle to digest (even attempt to pull water from the muscles and dehydrate you). So if you eat a gel of 20g carbs, then 10 oz of water should be consumer "around" that. Does that mean 10 oz of water WITH the gel? No, not necessarily. It just means there should be roughly 10 oz of water available to digest it. So if you drank 3 oz per mile for 4 miles, and then ate a gel, you'd be good.

The only limiting factor in timing is the absorption rate of carbs while running which has been estimated to be around 75-90g carbs. That's a ton of carbs so you're very unlikely to hit that threshold. So you can consume the carbs at any rate you'd like (staying below 75g per 60 min, and making sure the water intake rate is at least a 2:1 ratio with carb intake).

If you plan to take a bolus dose of carbs (like a gel), then I would say try it at 45 min (or roughly mile 4). Then during your 10 mile long run at 4 and 8 (to simulate the HM conditions of 0, 4, and 8).
If you plan to eat something like blocks or beans that can be spread out, then it's just an experiment to see what fits your needs.

My belief where most people fall into problems with carb sources is the lack of necessary water for absorption. Not enough water leads to gut issues and potential dehydration of muscles.

 

[roxymama]

Fueling is primarily taken to avoid glycogen depletion, increase electrolyte intake, and on rare occasion for a medical reason. The glycogen depletion is unlikely to be an issue unless you run at a very high relative fitness rate for a HM. So think of it more for a method of intaking electrolytes and some calories mid-run.

The digestion of carbs is a 2:1 ratio meaning for every 2 grams of carbs consumed you should consume 1 ounce of water. Any less, and the body can struggle to digest (even attempt to pull water from the muscles and dehydrate you). So if you eat a gel of 20g carbs, then 10 oz of water should be consumer "around" that. Does that mean 10 oz of water WITH the gel? No, not necessarily. It just means there should be roughly 10 oz of water available to digest it. So if you drank 3 oz per mile for 4 miles, and then ate a gel, you'd be good.

The only limiting factor in timing is the absorption rate of carbs while running which has been estimated to be around 75-90g carbs. That's a ton of carbs so you're very unlikely to hit that threshold. So you can consume the carbs at any rate you'd like (staying below 75g per 60 min, and making sure the water intake rate is at least a 2:1 ratio with carb intake).

If you plan to take a bolus dose of carbs (like a gel), then I would say try it at 45 min (or roughly mile 4). Then during your 10 mile long run at 4 and 8 (to simulate the HM conditions of 0, 4, and 8).
If you plan to eat something like blocks or beans that can be spread out, then it's just an experiment to see what fits your needs.

My belief where most people fall into problems with carb sources is the lack of necessary water for absorption. Not enough water leads to gut issues and potential dehydration of muscles.

Thank you. I'm glad you went into such detail on the water consumption. I don't think I'm used to drinking enough while I run because it just never was routine for my shorter distances. I'd slam a 20oz when I was done at home. But more recently I've carried a 9oz water bottle on my longer runs. And I drink at every mile, like 2-3 sips/gulps. And then I drank more than that at mile 4 last run just cause I was stuck at a light. I was tapped out of my bottle by about 6.5 miles. So that's definitley way shy of 3oz per mile...that's like 1.4oz per mile.
So now I'll go home and really look at the gels and bloks I do have so I can make actual smart decisions not just guess and practice more water intake. Maybe even on my shorter runs.
Super appreciated!

 

[michigandergirl]

Catching up! Congrats on your awesome Shamrock Shuffle! You are totally going to rock Tink and a sub hour 10K.

 

[FFigawi]

If you're using bloks, one easy way to eat them without stomach issues is to have one every 10-15 minutes. You still get your same fueling in a 45 minute period, but gradually consuming them is less of a jolt to your system than all at once.

 

[pixarmom]

Caught up! Love the race report and the photos (agree with ariel regarding watermarks - all good here!) Also love that race shirt - I feel like the Chicago races often produce good shirt designs. Nice and simple - great green color. The First Call shirt I received last weekend is this ridiculous orange color that makes one look like either a traffic cone or some kind of hunter in a tech shirt. Boo for my shirt. Yay for yours.

I would share unscientific fueling experience, but nobody should listen to me after my horrible race last weekend! I just bought gatorade blocks in case the fuzzy head thing happens to me again this weekend.

 

[roxymama]

Caught up! Love the race report and the photos (agree with ariel regarding watermarks - all good here!) Also love that race shirt - I feel like the Chicago races often produce good shirt designs. Nice and simple - great green color. The First Call shirt I received last weekend is this ridiculous orange color that makes one look like either a traffic cone or some kind of hunter in a tech shirt. Boo for my shirt. Yay for yours.

I would share unscientific fueling experience, but nobody should listen to me after my horrible race last weekend! I just bought gatorade blocks in case the fuzzy head thing happens to me again this weekend.

Actually a "road cone" themed costume would be pretty funny during a race. I do own an orange sparkle skirt....hmmmmmmm.

I read you recap on the other thread and congrats on finishing that half (although not exactly feeling 100% good during it.)

 

[roxymama]

Generally on Tempo days I am in absolute denial and avoidance of thinking that I have to go run on a treadmill at a fast speed for a long time.

But today I'm really really in a running mood. What???? Like I want to go put on all my spandex and ponytail-up and get moving. Of course I won't be able to run until after 8pm tonight and it's totally raining out right now and it's only 8:30 in the morning. Soooooooo

How do I bottle this "let's go run!" feeling for 12+ hours? Will every hour of the day as I sit here on my backside just lead me closer and closer to wanting to be a couch tater and hibernator?

I'm in a Leslie Knope mood today...so I'll turn to her for a pep talk. I'll need to come back here throughout the day to stay jacked up.

 

[run.minnie.miles]

Go girl!! Have a great run tonight!!

 

[disneydaydreamer33]

Leslie Knope! No one does better compliments than her! I hope you're still feeling that treadmill excitement! I think you've crossed another new threshold of running-dom with that!

 

[roxymama]

Well I got myself to the gym. My poor blackhawks hadn't scored a goal yet (and sadly they didn't while I was away either.)
HGTV again. Felt really strong. Weirdly extra motivated today. But I had a bit of the left foot twinges near my ankle toward end of my mile 4 of tempo so when I got to end of it I just started the cool down a bit earlier than I intended. I felt fine after slowing it down and I feel fine now so maybe it was phantom but maybe not? I had considered upping the pace again for a mile but didn't. I guess I could've extended the cooldown but didn't think of that til now. Dang tired brain.

I'll rest a day and back at it outdoors Sat.

 

[roxymama]

They live!!! I found my babies!!!!

 

[surfde22]

My poor blackhawks hadn't scored a goal yet (and sadly they didn't while I was away either.)

My Wild aren't off to a great start at getting rid of any blue and yellow scum for you. Hopefully tonight goes a little better.

 

[SarahDisney]

Poor Blackhawks
My Rangers won on Wednesday (yay!), but I'm kinda expecting them to start losing again soon, mostly because I think they hate the idea of me being happy (it's kinda understandable ... me being happy is definitely a sign that the apocalypse is coming soon).

And yay for finding your earbuds!!!

 

[Mickey Momma]

View attachment 231403

They live!!! I found my babies!!!!

Where were they hiding??

 

[roxymama]

Where were they hiding??

I have a closet shelf for purses and it was hiding in there. I think it must have fallen out when switching purses. Was glorious when I found them

Couldn't feel them in my ears during today's run. Like how it should be.

 

[roxymama]

I had an amazing dinner with friends last night and the cutest Easter morning plus Moana watching with my kiddo. But then knew I had to run before Easter festivities with family. So I ran.

By mile 4 my legs are teeny tired but not bad. I did walk to fuel after 4.5 and you can really see it in my pace. Cherry chocolate clif shot was Delish!!! I only did half because I was afraid of not enough water. I had about 1/2 of what was left at about 6 at a stoplight that I paused my watch. Had great stoplight luck today btw. I didn't feel any effect of the goo bad or good, guess that's how it's supposed to be right?
Shower and get purty-ish now.

Happy Easter and non-Easter everyone!

 

[roxymama]

Tinkerbell Training Week #14! AKA I've finally flipped to the last page of my training schedule printout!!!

Is this real life or is this just fantasy? I know people have been saying "only one month left" (including myself), but it's not hit me smack in the face until I flipped my schedule over to the final page.
excitement Excitement EXCITEMENT

Oh wait...still gotta do a month's worth of training still roxybell!!

So just wrapping up last week a little bit. My Saturday easy 4 miles was pretty much not noteworthy. Other than that it was way warmer than what I've been used to, but since I was going easy it wasn't too horrible. I tried a new route that is more like a figure 8 and I was into it. Went past a church where they were blessing Easter baskets (a polish tradition around these parts) and so it was fun to see everyone hauling giant baskets of butter and cooking stuff that they'd eventually make into their easter meals. Hope my sweaty butt running by them twice didn't ruin their experience :/

Long Run was pretty much what you can see in the paces I posted above. I was doing pretty good at sticking close to pace for the first part mostly because my body and mind had not woken up yet and I was a bit tired (ok, more than a bit.) I really dragged on mile 4 but thought not to push it because I had a long ways yet to go. Went my normal out and back (but with one turn) way and just added on .5 miles more before turning back around. I took half my Cherry Chocolate clif shot and walked while doing it...I was just so nervous about something going wrong and being that far from home and a possible bathroom, etc. Turns out it was totally fine. I think a lot of my worries about that went away after I took it and then when I realized that I essentially now only had my the 4 miles left (since I ate up that extra mile) something kicked in and I just felt better. So I did kind of go a little fast there at the end. I wasn't doing it on purpose and I probably should have checked myself and eased myself back more, but once I got into those end miles I just didn't want to look at my watch that much.
I felt better this morning after this 9 than the Monday after last week's 8. So that's a good sign. I do want more water though during my long runs. I don't feel like I needed it but I also felt like I should have more the warmer it gets and the more goo I injest. I was out again at about mile 6.5. Need to find water fountains or do the stash a bottle thing you all do sometimes. Or a water fairy.

Awww look...she made us some kidney stones

This week's Plan IS GONNA BE SO NICE!
Mon 4/17: Probably watch Moana on DVD for 1000th time with kiddo.
Tue 4/18: 4 mi EA
Wed 4/19: STIR- with light weights?!! + yoga
Thur 4/20: 1 mi WU, 4mi Tempo, 1 mi CD - BLIND! Gonna really try hard to do this for reals blind and not on the treadmill. We shall see.
Fri 4/21: REST...waivers would be nice by now rundisney!!!
Sat 4/22: 4 mi EA + starbucks perhaps
Sun 4/23: 4 mi LR - WOOOOOT!

The following week is gonna kick my backside. It's got a lot of miles and a 10 miler. But I don't have to think about that yet. I may need to borrow someone's pixie dust next week though!

So that I don't wind up

 

[Sailormoon2]

So, I see a fairy theme....

 

[roxymama]

So, I see a fairy theme....