The Running Thread - 2016

[LSUlakes]

This week we have the following poster with a race:

13 - @Disney at Heart - XTERRA Table Rock 5k Trail Race (50:00 / N/A)

Looks like you are the solo racer of the weekend. I think this may be the first time this has happened. So, lets her about your race and goals for the weekend. If you would like to revise you goal, just let me know. Good luck this weekend and hope you have a great race!

 

[CherieFran]

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

I use Gu gels (no caffeine for me, so my flavor choices are somewhat limited) on runs 10 miles or longer. I'll carry water on runs over an hour. I don't carry water at races, though. I just rely on water stops. And unless I'm having a really rough time, I stick with water rather than sports drinks.

I can't seem to do the-get gel out of pocket- tear it open- eat and digest- drink water- dispose of gel- process without slowing down to a walk. Is this a coordination issue, might there be classes or seminars on how to run and fuel at the same time? Does anyone else have this issue?!!!

I pin the top of my gels to the waistband of my shorts/pants (even if I'm wearing a belt or have pockets). Then I can just tear it off with one hand to open it (leaving the very top still pinned). I find that easier than trying to get them out of a pocket/belt, etc.

 

[Mickey Momma]

I pin the top of my gels to the waistband of my shorts/pants (even if I'm wearing a belt or have pockets). Then I can just tear it off with one hand to open it (leaving the very top still pinned). I find that easier than trying to get them out of a pocket/belt, etc.

I am going to have to try this.

 

[Kathymford]

Can I have more info on the FB groups? I may have to look into the sparkle skirts and give one a try.

If you search Sparkle Addicts on FB, it should come up pretty easy. Lots of photos in the albums too. Good luck! Message me if you have trouble.

If you're constantly dehydrated, in addition to drinking more fluids, I'd also recommend adding salt intake of some sort. The two methods I like best are the tabs from Salt Stick and the vials from BASE Performance. Both work great; it's a matter of whether you prefer to swallow a tab or lick the salt off your thumb. I use both, the tabs on the bike (easier to get out of my bento box) and the vial on the run (fits into a pocket).

I think I will look into this especially with DLH coming up and my first challenge!! I needed to go to the running store anyway ...

QOTD: Question for those who fuel during runs, what do you use? What rules govern your decision for fueling? Do you also include water and/or sport drinks?

BEANS! And I like the fruity ones, especially if I can find them with caffeine! I usually only take them for 10ks and longer. I used to go by mileage (every 3 miles during a half, for example), but after reading all these responses (and being a slower runner), I realized maybe I should go by time. Every 45 minutes would about do it for me too. If I'm having a good run, I often forget to take them though until it's too late. I think I will set an alarm this time. Ha.

As I mentioned yesterday, I don't drink enough water as it is, so anything beyond 3 miles, I make sure to bring water with me. For shorter training runs (3-4 miles) I will just use my handheld bottle (it also has a pocket for my key!). Anything longer than that and I don't like carrying anything with my hands all sweaty, so I use a Fitletic belt that holds 2 8 oz water bottles. It's great for races because it has those bib tabs too. Between that belt and all the pockets in my sparkle skirts, I have plenty of storage (without being bulky) for my fuel, chapstick and whatever else I may need.

For water at races, I prefer a sports drink, but will take any. LOL. If I'm drinking a sports drink I will also take a water to help refill my water bottles on my belt. A lot of the water during a half goes on my head (I overheat very easily) and I don't want to run out for either inside or outside my body. Ha.

AQOTD: The tartness wakes me up a little and the caffeine makes everything seem good again.

Yes! This! Me too. haha.

 

[keahgirl8]

You should drink water with your gu/gel. I personally don't like the Gu's/gels. They bother my stomach. When I finally get a training plan I also need to seriously work on my nutrition on runs. I have always brought a Kashi Trail Mix bar for food on 1/2 marathons or more. I like real food and it doesn't bother my stomach at all. When I do gels I get cramps and that makes me panic while I am on the road and while I have never had an "accident" yet I don't really want there to be a first time for it. One other thing I do sometimes is Swedish fish. It is a quick source of sugar, I can chew them easily while running, and I LOVE them so I don't feel guilty eating them if I am running a marathon.

I do like the Honey Stingers though. I have tried those a few times and no stomach issues from those for me.

I've never really tried gels, but so many people have said how it bothers their stomachs. I have a pretty sensitive stomach, so I'll just stick with my Sport Beans!

AQOTD: I like whatever shorts stay where they belong, are dark colored, and have pockets. Nike shorts work well. I have some Under Armour ones that have two big pockets on the outside up front that I'm really liking right now. And the aforementioned Sparkle Skirts are great!

Agreed. I do wish I had some with pockets though!

Ah, I got some sports beans during an expo but haven't tried them. Would regular jelly beans work as well? I bought the sour version thinking they're cheaper (and delicious!) but read about Honey Stingers and went with them for my race.

Stupid question, but how do you carry the beans in the ziplock bag? Do you safety pin them to your shorts or put them in a pocket? I ended up putting the Honey Stingers in a ziplock and then a pocket. But a lot of my shorts don't have pockets!

They might work. I have heard of people using regular jelly beans or gummy bears. Sport Beans have electrolytes in them (and sometimes caffeine) though. It all depends on what you need.

Ugh. I still haven't found any I love. I'll buy some, wear them a few times, then decide they drive me crazy and retire them to the bottom of the drawer. They can't be too short, thigh rub is a problem. I had some long compression shorts I thought I liked, but after a few wears they were riding up. Now I have a pair of Craft 2 in 1 shorts at are pretty good, though the outer layer does bunch up and annoy me sometimes. The rise is also just a bit too short for me, but they're the best I've found so far.

Have you ever tried Old Navy? I have the same issue, but not with those.

I totally agree! I was just thinking I need a few inches cut off because it's been brushing against my back and driving me crazy!

I have to wrap my hair however I can to get it all up in a bun. I can't handle it touching me. I think if it gets too long to stay up there, that's how I'll know when to cut it.



ATTQOTD: I use GU, specifically the Caramel Macchiato Energy Gel (yay caffeine!). If my run is going to take me any longer than 75 minutes, I fuel starting at the 45 minute mark. (No GU for any runs less than 75 minutes.) For longer races, this ends up being a lot of GU. I have played with my timing, though, and I know this is what works for me. Luckily, unlike a lot of people, the GU doesn't bother my stomach. I would like to try something new since I have been using the same stuff for almost two years, but also don't want to cause myself any issues. I am intrigued by the Sports Beans.

As for hydration, I sip water throughout my shorter runs and some type of sports drink for my long runs or any outside runs longer than an hour, especially if it is humid. I try to find out what will be offered at the race I am training for and use the same. Right now my sports drink of choice is Powerade.

I used salt tabs for the first time last January for the marathon and I think they saved me. I will be taking some to Anaheim next month.[/QUOTE]

You should be fine with the Sport Beans. The don't bother me at all and a lot of things do.

I recommend that everyone try a long run without fueling once or twice during a training season. It's a very good way to learn how your body reacts to being low on energy and then running out. By understanding the feelings and physical reaction in training, you'll be better able to recognize them during a race and have time to compensate before it's too late.

This sounds like a good idea in theory, but bad things happen to me if I go too long without eating. I'm kind of scared to try that.

Its a art form. I have a fuel belt for most long runs and find that drinking out of the bottle instead of a cup handed out on course makes it much easier to drink. As far as opening the GU, eating, while running... It just takes a while to find out the best way to do it. Practice is all I can suggest on that one.

Agreed. It just takes practice! I lost the quote where someone asked where to carry the Sport Beans. They actually come in a resealable bag. I just keep them in my belt and they hardly take up any room at all.

That being said, I've tried a bunch of different things in my StrideBox. So far I've found that I like the carb boom gel, the powerbar performance energy blasts, and vitalyte drink supplement. From Disney I know that I also like the Clif Vanilla gel. I've also gotten some samples I was less impressed with though. The Orange/Mango Honey Stinger Gel (it tasted like more honey than fruit), Voke tab (it starts out tasting like a sour cherry vitamin but leaves a green tea taste in your mouth), and various powders for water all come to mind.

Do you like the Stridebox? I'm thinking about trying a running subscription box, but there are a few different ones.

 

[Chasing Dopey]

ATTQOTD: Sports beans or Gatorade chews for me. My system handles them just fine, and they are easy to spread out. If they had half shots of the gu or clif stuff I might try it, but I don't like getting all that at once. I'll fuel around every 20 minutes, and if there are sports drinks on the course, I take that the first couple stations, then switch to my stuff around 45 minutes in.

I sweat a lot and so I'll put some himalayan salt in with the sport beans, which is tasty as I love all things salty. (Table salt will affect your blood pressure, so avoid that and stick to natural sea or mineral salt.) I've also discovered Salt Stick Fastchews, which I think is relatively new, that I pair with the gatorade chews.

Gatorade also had come out with an 'endurance series' with slightly different formulas of chews, bars, etc. I don't know anything about it, but I've seen the web ads everywhere.

 

[Baloo in MI]

For fueling I have always used Clif gels. I really like Chocolate and Citrus. They have never bothered my stomach, though I have heard many people share that concern. I take one, usually a Mocha, 15 minutes before a race and then some water. Then I take another about every 45 minutes or so. I always drink water when I take one. I find them easy to get, open and consume while running. For me they work out really well. In training I only use on long runs of over 90 minutes.

@FFigawi or anyone, I would be very interested to hear about your ultra race fueling. Over the next few weeks I am hoping to experiment a bit with potential options. To be honest, it is a bit intimidating to think about fueling needs for a 12 hour race! Any suggestions beyond gels? I am all ears.

 

[whaler8]

Good luck healing and getting back to your training. I see you're from CT - are you running Hartford in October?

That's the plan! As long as I can get my foot healed and training in, I want to feel like I will be able to have a good/fun run. There's still time and I'm not starting from zero as I have been running most of the year. Maybe I'll see you there?!

 

[sourire]

ATTQOTD: I really like the GU chews in orange. A bunch of the flavors have caffeine, but the orange does not, and it is quite tasty, like a fruit snack. They come in small packs with 4 chews to the pack (about 100 calories total).

Not a fan of the gels, but technically I only tried a gel one time during first half marathon when they were being given out (and from now on, nothing new on race day)! The chews are easy to eat during a walk interval. I have been using them on runs longer than about 1 hour, and at that, I usually eat 1-2 with some water every 30 minutes or so. I think the only time I really felt like I needed to eat one was a recent 10 miler in the summer heat, but I probably needed water and salt? I always carry a small bottle of water with me, even if I'm just going out for 30 minutes. There is a college campus nearby, and I will refill at the water fountain by their track on longer runs! Hooray for another water fountain that is strategically located.

Will have to try these salt tabs. I always sweat quite a bit, and this summer, I have come back from some runs with salt on the side of my face and neck. If that happens, I drink a glass of gatorade when I return home. But I guess it's probably a little late for that, and I should have taken in more salt beforehand! I have a lot to learn!!

 

[dis_or_dat]

My local running store didn't have the BASE salt lick, but just got in this:

They're super small, like chapstick size. All the reviews talk about how it helped during ironman and the salesperson said he was going to try it out for his next tri. So I wonder if this is more for triathletes? He said I should drink water with it. Hopefully I'll try it out this week!

 

[FFigawi]

@FFigawi or anyone, I would be very interested to hear about your ultra race fueling. Over the next few weeks I am hoping to experiment a bit with potential options. To be honest, it is a bit intimidating to think about fueling needs for a 12 hour race! Any suggestions beyond gels? I am all ears.

In a nutshell, my advice is to eat whatever you can stomach. I can only handle gels/bloks for a few hours, after which my stomach tends to feel nauseous. This is why I opt for solid food as soon as I can. I try to eat a handful of salted potatoes every hour and drink flat Coke for an energy boost when I feel sluggish. Most ultras will have aid stations fully stocked with all kinds of food and snacks which is how I've also eaten everything from PB&J to pizza, from to cold meatloaf to hot chicken soup. The key is to keep your fueling consistent and constant. It's better to eat a little bit every 30-60 minutes than binge every 2-3 hours. Running while digesting solid food takes practice, so definitely work on this leading up to your event. I think salted potatoes and PB&J are the easiest to stomach, but you'll need to test that for yourself.

As an example, in my last Comrades, I ate a gel every hour for the first three hours because no aid stations had potatoes yet. After that, I grabbed a few potatoes whenever they were available from aid stations or spectators, and if I had gone an hour without any, I ate a few bloks. I took a salt tab every hour the entire race, at least a sachet or two of water at every aid station, and a small cup of Coke at most aid stations in the last quarter of the race when I began to feel like not eating anything.

They're super small, like chapstick size. All the reviews talk about how it helped during ironman and the salesperson said he was going to try it out for his next tri. So I wonder if this is more for triathletes? He said I should drink water with it. Hopefully I'll try it out this week!

It's not just for triathletes, but they're the primary market because they're usually out there longer in warmer conditions than most runners given the length and time of their races. It's still a great product for runners, though, and this formulation is their solution for people who don't like to swallow the tabs or find them difficult to carry.

 

[Disney at Heart]

[QUOTE="LSUlakes, post: 56263262, member: 556607]

Looks like you are the solo racer of the weekend. I think this may be the first time this has happened. So, lets her about your race and goals for the weekend. If you would like to revise you goal, just let me know. Good luck this weekend and hope you have a great race![/QUOTE]
This will be a slow, plodding race for me because of the climbing part. I'm not fast, and slower on mountain trails, but won my age group last year because I was the only female 60-65 to run the 5k! Ladies, keep running, and you win age group more and more often! DH is running the 15k and I have to have something to do to pass the time!

 

[LSUlakes]

QOTD: Building off of yesterdays QOTD, if you don't carry your own hydration during a race, what have you found is the best approach to the grab and go drinking method from hydration stations along the course?

ATTQOTD: I found that the best method is to pinch the top of the cup making a spout (SP?) and then drink. I am not saying this method is spill proof, but it is much easier to get more drink down then on my shirt. If the cups are made out of something other than paper, then all bets are off.
Side note, I hate yellow colored sports drinks, but after 16 miles of running, I no longer mind the taste.

 

[FFigawi]

QOTD: Building off of yesterdays QOTD, if you don't carry your own hydration during a race, what have you found is the best approach to the grab and go drinking method from hydration stations along the course?

ATTQOTD: I found that the best method is to pinch the top of the cup making a spout (SP?) and then drink. I am not saying this method is spill proof, but it is much easier to get more drink down then on my shirt. If the cups are made out of something other than paper, then all bets are off.

This is the only method I've found that works for me too. It helps if you learn to get a lot down in one gulp instead of taking lots of little sips; less chance for spillage. I really liked the small 100ml sachets used in South Africa. You bite a hole in the corner and squeeze the water into your mouth, plus they're easy to carry in your hand as you run along.

 

[jhorstma]

QOTD: Building off of yesterdays QOTD, if you don't carry your own hydration during a race, what have you found is the best approach to the grab and go drinking method from hydration stations along the course?

Since I run/walk I simply walk the hydration portion. I even do this if it's a hot 5K and need a drink, as I find that forcing myself to walk for even 10-15 seconds at the halfway point gives me a substantial boost for the finish. For the longer races matching up the 30-45 second walk cycles with the hydration stations makes it easy to drink (and chew a bean or 2).

 

[michigandergirl]

ATTQOTD: I've had moderate success with the pinching method, but I think slowing to a fast walk works the best for me. Usually though, for halfs & fulls I like to carry my own hydration.

 

[gjramsey]

My local running store didn't have the BASE salt lick, but just got in this:

They're super small, like chapstick size. All the reviews talk about how it helped during ironman and the salesperson said he was going to try it out for his next tri. So I wonder if this is more for triathletes? He said I should drink water with it. Hopefully I'll try it out this week!

That is what I used for Disney Marathon. They were ok tasting, and yes, you need to drink water with it.

 

[Miranda]

ATTQOTD: I walk and drink with a pinched spout, or stop and drink at the trash can if there's a trash can and I'm going to go past it. I hate being a litterbug.

 

[ebradley23]

ATTQOTD I carry my own which gets me through a half (Fitletic belt with 2-8 oz bottles) For longer distances, I have found the pinching method to work best also.

 

[roxymama]