So I played around with the idea of increasing my fuel when doing long runs. After a great 2 hour visit to all3sports, I came away with not only some butt cream, but advice on an issue that has been giving me some problems ever since I started running.
It seems like anything after 6-7 or so miles, my legs start to become stiff. The longer I go the stiffer they get, to where it’s not very pleasant to bend my knees. It’s not sharp pain, but it just feels like they are cramping up. The all3sports gurus asked me a good bit of questions and stopped when they heard about my nutrition plan for long runs.
I have been taking water and GU out on the runs with me, thinking about 8oz of water and a GU an hour would do the trick. Turns out I need more than that. On Saturday, Chad and I hit the Silver Comet Trail with enough food to feed a small family for 4. I planned to re-fill my water supply at mile 9.5 where we would be turning around. I noticed a KFC (of all places) very close to the trail. I had with me 4 GU’s, 2 mini Cliff Bars, and a fuel belt on with 24 oz of water (I call the little bottles 8 oz bottles grenades).
I found it passed the time rather well focusing on the next GU, Clif Bar, or drink of water. It was actually harder than I thought it would be to remember to drink and eat more frequently. I was able for the most part to eat and drink every half hour or so for the entire 3 hour run. Not my fastest 19-20 miles, but I was very happy with the results. Around mile 8-9 I got that familiar feeling that my legs were getting a little tight. The good news was it was not as bad as in previous runs. The extra calories and water seemed to be pushing back that tightness.
As I turned around to head back on my route, I filled up my water at the KFC. (side note – the guy at the counter looked at me like I was on drugs as I filled my water up at the counter. I also wondered if the grease somehow could get in the air and water source there, as I can only imagine the amount in that fried chicken!. I focused on the task at hand and he just watched, then took off without incident, so thanks KFC!)
When running the last 4-5 miles of my long run, I did notice some stiffness, but not like in the past. I think most of it might be due to the fact I have not logged many long runs recently, as I have been more focused on swim and bike. I finished strong, and am confident I could make it another 6 miles to get to that magical 26.2 needed for the ING coming up in March.
Looking back, the Clif Bar’s did not sit well with me like the GU did. I thought it would be good to have something solid with all that water, but I think I will go back to just GU and water. Chad did not have quite the fun run I did, he had some GI issues for the first half of the run and he ended up heading off course for a trip to the restroom. Other than that it was perfect weather out there and I think an almost perfect nutritional plan. I ended up with about 200 calories per hour put back in my system. I think I will try 300 calories per hour on my next run (where am I going to put all those GU’s?). Our next long run is planned for Saturday, check out or meetup.com page for more details!
{ 8 comments… read them below or add one }
Yo Dave — nice post, except for the comments about my “issues” on Saturday. I would have much rather been in the KFC as opposed to the random Shell Station that I had to go off course to find. I will post my nutritional findings regarding the run as well, great topic! I highly recommend the peanut butter and honey sandwiches.
This is very thorough. I feel as if I was there with you on the run. I especially like the part about Chad’s GI issues. Fascinating stuff!
As to the morning joint aches, Ibuprofen is a very good anti-inflammatory. Acetomenophen is not an anti-inflammatory and so not as useful for joint impact pain. Are you doing any strength training? By Strength training you are directing the blood flow to your muscles specifically. Strength training increases muscle efficiency and capacity to do work. Blood is 98 degrees and therefore serves as a natural compress.
You have 30 mins post event to refuel when your body is most receptive and craving nutrients and to restore muscle and liver carbo stores. Timing meals and hydration is important. I recommend Gatorade, bananas, yogurt, and/or non-fat chocolate milk post-event. You want to give your body some immediate carbs to prevent cannibalization of muscles. Pre-event you want to be hydrated sufficiently to support blood volume. Blood stores and delivers oxygen to your muscles from your lungs. It should be well hydrated versus thick and viscous.
Fats are time released energy, complex carbs are stored energy available for quick access and simple sugars are immediate energy in the bloodstream. Fats are the most efficient energy but not as accessable, Sugars are least efficient but most accessable. Good fats come from Fish/Salmon (Omega 3’s), Avacados, Almonds, and Olive Oil. Complex carbs from whole grain pastas, brown rice, whole grain breads, sweet potatos and vegatables. Simple sugars from fruits, honey, juices (lemonade and grapefruit preferred). Gatorade to replace salts and carbs from run. Whey protein is easiest to absorb. You don’t need as much protein as you may think. You need more carbs than you think. If you are fatigued and drained, you are probably dehydrated and not sufficiently carbed.
Yep, this club’s for me, thanks. Cannibalized a decade ago, 3lbs X 3mths, from too restrictive eating habits. Energy wise, didn’t miss the 5lbs of muscle loss from each side of body, but brute strength is missed. Need
something to eat every hour & a half ? Feel chained to the kitchen stove. Don’t care for sweet-sweet taste. Clif Bar Carrot Cake’s ok. Know I’m water hydrated, but haven’t used fluid supplements. For strength training, only walk my 103lbs. Olive Oil, heck, you just described my arms. At age 60, will allow an Ibuprofen before jogging, but have accepted stiffness as result from jogging for 30yrs & never, ever stretching. Discovered the food groups fruit & vegetables very late in life. Will try to add Nuts – just found two – Chad & Dave. Spoke w/guy running w/IV arm drip, up along Great Divide – he was very happy & had no grenades. Must go to another post, to comment on where I vaseline.
Better than vaseline is a product called Body Glide. It is an anti-chafing stick that you use like an anti-persperant. You can purchase at REI, or Dick’s. Vaseline is goopy and your clothes will stick to it, whereas Glide is not goopy. Use Glide between ‘the cheeks’, thighs, and on the nipples. It works great. I had no problems taking a hot shower after long runs or long hikes after using it.
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