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February 18, 2012 by Katie

So this week we’ve been chatting a lot about long runs and long run fueling!

12 Mile PDR Run

What I Ate on Long Run Day

Fear of Failure

And you know what? I’m going to torture you one more day with it! Yesterday I had another 12 mile run on my half marathon training plan, and it was finally nice enough to do it outside!!!!

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I was ecstatic! And very, very anxious. The thing about running in the gym is that if anything goes wrong, you have everything you need and you’re surrounded by people. Outside, you don’t have any of that, plus you have the elements! There were some “hills” (this is Chicago, people…) and plenty of wind and sand blowing in my face! You don’t get that on a treadmill!

However, it was so cool to actually see how far 12 miles was!

I did my run in the afternoon, since I had a meeting downtown in the morning. For breakfast I had some egg white oats, and then when I got home I made myself a piece of Udi’s bread with 1 T of almond butter and 1/2 a banana. I think the key to fueling up for this run was heading out within an hour of eating. Last time I didn’t start my run for over 2 hours since I ate my fuel, thus it wasn’t actually fuel!

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I’m not sure if this is going to be my go-to fuel, my stomach felt a little queasy for some of the run. I don’t know if I should attribute that to the bread, or to my lack of water…

 

I planned out my run so that I would pass back across the road where I started, thus I would never be more than about 3 miles from home. I also planted a water bottle where I was going to pass by it again for the second leg, that way I actually had some water! I don’t have a fuel belt or a Camelbak (need to look into this…) and all the water fountains are turned off during the winter, so water was definitely a concern of mine.

I ran the half mile down to the lake front, and then I ran down to Navy Pier, back up to my water spot, and then up in the other direction and back down for the second half. It worked out really well because it broke up the run mentally. One thing that did not work out was where I had to turn around on Navy Pier! I ended up under a bridge where my Garmin didn’t work, so I actually ended up running about 12.1 miles, which my Garmin didn’t pick up… Awesome.

Frustrating, but nevertheless I was very distracted, I spent the whole time listening to a Harry Potter audiobook! (the 7th book). I was surprised that it kept my attention the whole time! I only switched to music for the last mile and a half to really pump myself up to finish the run!

 

As for fueling during the run, since I ate my snack within about 45 minutes of starting, I only needed 1 GU gel, rather than the 1.5 that I expected. I ate half after 45 minutes of running, and then the other half at 1:30 minutes. I’ve read that the key is to take it before you start to lose energy, that way your blood sugar never drops and you feel good the whole time. Worked out for me!

I was so happy and proud of myself when I finished the run! I did it in 1:56:42, for a pace of 9:43 min/mile. It was a little slower than last time, but I expected that, especially with the bridge debacle!

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And yes, my hair looks awesome. Don’t be jealous.

After my run I headed home, stretched, showered and then had a microwaved sweet potato with a “sauce” I made with 1 T peanut flour, 1 T vanilla protein powder, cinnamon and water to thin it out. I got my carbs and my protein in!

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To drink I had tons of water, and something I forgot to mention last week! After a run I discovered that I really like to drink broth. Yes, I’m a freak, but I’m okay with it. I have instant bouillon, this one is low-sodium vegetable broth. For some reason I find it really comforting (I used to drink it when I had a sore throat, which was a lot in middle school – allergy issue) and it also has some sodium, which is good since I was chugging water!

 

What’s something weird, yet comforting or from your childhood, that you like to eat/drink?

What’s your favorite pre-workout fuel?


24 comments »

  1. Nice job on the run! I always liked to do my long runs about an hour and a half after breakfast, so my oatmeal would be my fuel – then I would bring something along with me (chomps, gu) to fuel me halfway!

  2. Nice run! I’m glad you got to enjoy the great weather!

    My Garmin always skips under bridges and loses signal in certain areas. Really frustrating!

  3. Sara says:

    I don’t ever eat before my runs, which I do early in the morning. Weird, I know, but any food does not sit well. The only time I eat before is when I have run my half marathon races. And on those days, my fuel is always a larabar! I’d have to say my comfort food is cereal. Since having to go gluten free two years ago, I’ve lost the ability to eat some favorites, but I still have found some great cereal :)

  4. kaitwatts says:

    Nice job on the run. I like the broth idea. Especially after a chilly run.

  5. Great job on the run! Looks like you’re figuring out the fueling thing. I hate when my Garmin goes all rogue with the satellite signals sometimes.

  6. Michelle says:

    I actually just did a post this morning on my favorite running fuel!! I am adding that to the things that we have in common :-)

    When I was little, my mom rewarded me with flavored marshmallows when I was being potty trained and I still LOVE them today, haha.

    And I love your idea of listening to an audio book while running! I need to try it sometime.

    • Haha, who doesn’t love marshmallows! And you should try the audiobook, I thought it would be boring but it actually kept my interest (even though I’ve listened to it several times before…)

  7. Awesome job on the run! You’re not a freak for drinking the broth – like you said, you’re restoring the sodium losses in your body which is important!

  8. Strange as it is, I work out best on an empty stomach especially when running. Whenever I eat anything, it sits like a rock the entire time! I will take in some GNU chomps during, though.

  9. Awesome run! I have never tried running to an audio book before. Usually when I’m outside, I leave my iPod at home and just try to let my mind wander. I love eating a pb bagel after a run :)

    • I thought it would bore me, but I picked a book I’d listened to a million times before, that way if my mind wandered I would be able to pay attention again without missing out on any plot.

  10. strong work on the run girl! my favorite pre workout fuel is PB & banana on toast! it’s delicious and easy on my tummy. :)

  11. Maggie says:

    AWESOME work on the run!! I had four miles today and thought I died at the end! Haha my favorite pre workout fuel is half a banana if I run first thing in the morning since my runs aren’t too long but before a race its pb toast + banana slices all the way!

  12. kilax says:

    Awesome long run! I am impressed you listened to a book the whole time. I want to try that but I am worried I will get bored. Maybe I won’t!

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