February 18, 2012 by Katie
So this week we’ve been chatting a lot about long runs and long run fueling!
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!!!!
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!
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!
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!
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?