The Running Thread Vol 2
Discussion
Felling chuffed and a little sore today. I went for a run last night & everything just felt good. I found a comfortable pace, the weather was perfect and I had the right layers on. I just kind of kept going and managed a PB for distance 22k 1 hour 45m
It reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
It reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
dave0010 said:
Felling chuffed and a little sore today. I went for a run last night & everything just felt good. I found a comfortable pace, the weather was perfect and I had the right layers on. I just kind of kept going and managed a PB for distance 22k 1 hour 45m
It reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
Well doneIt reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
Best thing to do is experiment and see what works for you between gels and food on long runs. Gels are best taken with water, some are isotonic, some not, some with caffine, some not. I don't really enjoy them but the GU's are the smallest and the SIS/High 5 are much the same to me. I still take them on long runs for the placebo effect if nothing else (I am sure it's doing something). However, on one run I decided to take a small chocolate bar I had left in the car after mile 6 + 12 of an 18 mile run and felt pretty good...
johnwilliams77 said:
dave0010 said:
Felling chuffed and a little sore today. I went for a run last night & everything just felt good. I found a comfortable pace, the weather was perfect and I had the right layers on. I just kind of kept going and managed a PB for distance 22k 1 hour 45m
It reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
Well doneIt reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
Best thing to do is experiment and see what works for you between gels and food on long runs. Gels are best taken with water, some are isotonic, some not, some with caffine, some not. I don't really enjoy them but the GU's are the smallest and the SIS/High 5 are much the same to me. I still take them on long runs for the placebo effect if nothing else (I am sure it's doing something). However, on one run I decided to take a small chocolate bar I had left in the car after mile 6 + 12 of an 18 mile run and felt pretty good...
You can grab pack's in tesco for £2.50 so might be worth a try.
dave0010 said:
Felling chuffed and a little sore today. I went for a run last night & everything just felt good. I found a comfortable pace, the weather was perfect and I had the right layers on. I just kind of kept going and managed a PB for distance 22k 1 hour 45m
It reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
Something you may find is that as time goes on you need food less and less - sounds like you're on board with that already. During long, steady, low level aerobic runs your body relies on fat as a primary fuel source, and those runs will increase your bodies efficiency at burning fat as a fuel. As your training continues you may find you don't need them - I'm doing regular 2-3.5 hour runs without fueling now. My race vest has a couple of gels that live in there as 'just in case,' calories in the event I bonk in the middle of nowhere but I've never used them. If you need fuel for training runs I'd keep it cheap - Nakd bars (or supermarket own brand equivalent) are a cheap 100kcal hit and aren't bulky.It reminded me of the first time I cycled 100k or 100 miles, my body at the end was knackered. I did it just after work so I wasn't fuelled properly and at the end that was the biggest factor.
So now with my running i'm getting into new territory and need to some help. All my runs have been no longer than an hour 20. Now pushing up to 2 hours in training for a marathon I need to focus on fuel.
Can anyone give me any advice for suitable food for long runs, possible a gel for around the 20k mark to get me to the end of a marathon. I'm not the biggest fan of gels and thing they get way overused, an with littler runs I've never needed them.
Top tip for after I've recently been told about - chocolate milk. The right mix of proteins and sugars (for muscle glycogen replenishment) and much cheaper than buying powdered shakes. And tastes better than recovery drinks too.
In prep for race day though as others have said, experiment. SiS often do free tester packs, High5 do deal boxes with various bits to try; see what works for you. I will give a quick shout out for the Powergel shots - weight for weight they're one of the punchiest options, and one of the few things I can still eat after 9 hours of sugar. There are also a range of 'natural' gels etc; my only advice really is that you find something that a) doesn't give you any GI distress and b) is easy to get down with a dry mouth.
Edited by tenohfive on Tuesday 18th July 14:18
johnwilliams77 said:
I still take them on long runs for the placebo effect if nothing else (I am sure it's doing something)
I did recently read that there's been a study on that; apparently at the taste of sugars your body sends out signals indicating that calories are incoming, and allows you to burn a bit deeper into your reserves because your body now believes they're being replenished (if I've explained that semi-coherently.) So there's some science there.I'm not doing much beyond 10k, but I'm doing nothing much in terms of changing my diet. That being said, I tend to follow an LCHF diet so avoid carbs and sugars which means gels are out of the question in that sense.
The last really long event I did was a 100 mile cycle sportive which I completed in 7:42, and for that I didn't do anything special in terms of food. I just used water in my bottle and didn't bother with any food en route.
The research by Prof Tim Noakes is quite interesting with regards to nutrition, hydration and endurance events the the point that his own recent research has meant he no longer recommends his own book.
The last really long event I did was a 100 mile cycle sportive which I completed in 7:42, and for that I didn't do anything special in terms of food. I just used water in my bottle and didn't bother with any food en route.
The research by Prof Tim Noakes is quite interesting with regards to nutrition, hydration and endurance events the the point that his own recent research has meant he no longer recommends his own book.
I had a nice run today although the wind was a bit of a struggle. I had a few pieces of toast and a coffee for breakfast, then went out maybe an hour later. Did another half marathon run but felt much better after.
I've got the actual run next weekend so I'l do maybe 1 or 2 5k's in the week and that's it. As soon as its done it full steam training for the Marathon In October
I've got the actual run next weekend so I'l do maybe 1 or 2 5k's in the week and that's it. As soon as its done it full steam training for the Marathon In October
Bit of a lengthy one...
I mentioned a while back that I was considering the Cotswold 24hr despite running less than 10 miles (in total) in the past 3 months. Well I signed up and events transpired that a didn't get a single further mile done prior to the event. But...
Did it! Hauling all 13 and a bit stone over that finish line for the final time this morning was a great feeling.
I covered 54k as a solo (and completely self supported) 'runner', which is 6 laps, and actually at least a few k more than that. It was really a trial run to see if it's something I want to aim for next year, so to get some decent miles under me was a huge bonus. I was a little bit down when I knew that was it for me when completing my 6th, but hearing the majority talk about running as a team and doing maybe 3 or 4 laps each in the 24hrs cheered me up. I think my thoughts on it were skewed for a while as I was looking at the leaderboard for solo runners, the majority of which are at the 'serious end' of the amateur running scale, I think the winning solo runner completed 198k!
It was equal part mental and physical. Physical because my body was just ruined by lap 4, and mental because going out at 10pm for that 5th lap when your body is screaming at you, and then getting up to do another at 7am was so, so tough. I actually found the final lap the easiest and ran on that one more than any, firstly it was actually dry for the first time, secondly I knew that was it and thirdly the atmosphere and camaraderie was really lovely as everyone was pretty much on their knees.
The course was a mixture of muddy woodland, tarmac path and grass. It was significantly more 'hilly'than I was expecting with a fair few elevation changes that would be fine for a 10k race, but not at the 5th or 6th time of asking.
On a practical level, Tailwind and Clif Bars pretty much did it for me, I barely ate any real food aside from a few chicken rolls and some grapes. Little things like showering and cleaning teeth during downtime made a huge difference to my mental state.
Nutrition wise ok then, but the chafing, oh sweet lord the chafing, particularly my 'man bits'. I've never run at such a slow pace (or walked so much) which is actually what caused the most pain. Wearing boxer shorts under my running shorts helped in the end (lycra undershorts were horrific, yet I swear by them for all my races)
Despite going to some very, very tough and dark places mentally I'm immensely pleased that I did it, particularly going out for that 5th lap at night when everything was telling me I shouldn't. I'll be back next year, with some actual training and hopefully a slightly more ambitious aim.
I mentioned a while back that I was considering the Cotswold 24hr despite running less than 10 miles (in total) in the past 3 months. Well I signed up and events transpired that a didn't get a single further mile done prior to the event. But...
Did it! Hauling all 13 and a bit stone over that finish line for the final time this morning was a great feeling.
I covered 54k as a solo (and completely self supported) 'runner', which is 6 laps, and actually at least a few k more than that. It was really a trial run to see if it's something I want to aim for next year, so to get some decent miles under me was a huge bonus. I was a little bit down when I knew that was it for me when completing my 6th, but hearing the majority talk about running as a team and doing maybe 3 or 4 laps each in the 24hrs cheered me up. I think my thoughts on it were skewed for a while as I was looking at the leaderboard for solo runners, the majority of which are at the 'serious end' of the amateur running scale, I think the winning solo runner completed 198k!
It was equal part mental and physical. Physical because my body was just ruined by lap 4, and mental because going out at 10pm for that 5th lap when your body is screaming at you, and then getting up to do another at 7am was so, so tough. I actually found the final lap the easiest and ran on that one more than any, firstly it was actually dry for the first time, secondly I knew that was it and thirdly the atmosphere and camaraderie was really lovely as everyone was pretty much on their knees.
The course was a mixture of muddy woodland, tarmac path and grass. It was significantly more 'hilly'than I was expecting with a fair few elevation changes that would be fine for a 10k race, but not at the 5th or 6th time of asking.
On a practical level, Tailwind and Clif Bars pretty much did it for me, I barely ate any real food aside from a few chicken rolls and some grapes. Little things like showering and cleaning teeth during downtime made a huge difference to my mental state.
Nutrition wise ok then, but the chafing, oh sweet lord the chafing, particularly my 'man bits'. I've never run at such a slow pace (or walked so much) which is actually what caused the most pain. Wearing boxer shorts under my running shorts helped in the end (lycra undershorts were horrific, yet I swear by them for all my races)
Despite going to some very, very tough and dark places mentally I'm immensely pleased that I did it, particularly going out for that 5th lap at night when everything was telling me I shouldn't. I'll be back next year, with some actual training and hopefully a slightly more ambitious aim.
Edited by ukaskew on Sunday 23 July 16:25
Edited by ukaskew on Sunday 23 July 16:28
egor110 said:
Nice one .
Re the chaffing after doing my ultra my lower leg around my balls looked like i'd been self harming !
That was wearing decathlons fines race briefs which have been fine during training .
Funny how something that I guess would seem quite trivial to some could be genuinely debilitating, I kept looking down to check for blood! Had I not solved it partially with boxers I'm not sure what I would've down, all my tried and tested kit failed despite extensive testing.Re the chaffing after doing my ultra my lower leg around my balls looked like i'd been self harming !
That was wearing decathlons fines race briefs which have been fine during training .
ukaskew said:
Nutrition wise ok then, but the chafing, oh sweet lord the chafing, particularly my 'man bits'. I've never run at such a slow pace (or walked so much) which is actually what caused the most pain. Wearing boxer shorts under my running shorts helped in the end (lycra undershorts were horrific, yet I swear by them for all my races)
I found liberal applications of vaseline were helpful when marathon training.Well done!
ukaskew said:
Bit of a lengthy one...
Well done. I too did solo, having had an extended taper from the end of May due to a foot injury that wouldn't go. 50km plus with no notice is awesome and fear not, you were not alone in you astonishment regards the front solos. I run for a whole lap and a half, and then it was a long, long walk for me.On the chafing front, I use chamois cream - as you would for cycling - and also Sub compression shorts. I grab literally a small handful. For about 30 mins, it feels like you've s
t your pants, but my nether regions are buttery smooth and unruffled.I was the chap with the sign on my arse saying I was an idiot, the green jacket and the walking poles. We may have spoken, or possibly not even seen each other! Well done either way.
As for me, I have many blisters due to unconditioned feet (8 weeks off running not a recommended approach) and a sore knee, so sore I currently wish I drove an automatic. I quit running on lap two as the knee gave up on me and walked it out, until the last straight when I ran it in with my little boy and popped a blister as I crossed the line. Finish photo could be an interesting expression.
I ate a mix of stuff, gels, caffeine cola shots, pepperami, avocado and tomato wraps (God's own food, I tell you), mashed potato, baked bean and cheese wraps, cold pizza, pringles and 1.5 litres of protein shake. I drank water, flat coke and cola electrolyte and felt pretty chipper for all but one lap, though my backside was trumpeting like a good-un for the whole race. Sorry team runners for the additional obstacle I was providing.
Few weeks off and then Tough Mudder. Great!
Yes I spoke to you and followed you for a while early on I think.
I was expelling gas like I never have before too, stopped caring and making sure I was alone after a while, same goes for adjusting the man bits, all dignity out of the window but I figured we're all enduring our own personal issues!
How many laps did you compete in the end?
I was expelling gas like I never have before too, stopped caring and making sure I was alone after a while, same goes for adjusting the man bits, all dignity out of the window but I figured we're all enduring our own personal issues!
How many laps did you compete in the end?
Well done to the racers doing mad as a box of frogs distances!
Re chafing, I use Bodyglide. Comes in a stick form and doesn't stain clothes like Vaseline can. Stays on for absolutely ages, only really coming off properly with soapy water. Places like Runners Need sell it in the UK.
Had a chance to try on a pair of Nike's Breaking2 shoe, the Vaporfly 4% yesterday. Very, very odd, though not unpleasant shoe. The midsole is very chunky like a Hoka shoe. The sensation immediately under the foot is very springy, almost like a mini trampoline has been embedded into that chunky midsole.
Running in them, they strangely encourage the foot to roll forward and then the carbon fibre plate inside propels the foot ready for toe-off.
These three things appear to 1) cushion and prevent trauma as the race progresses, 2) save energy by supporting the foot in a different way, so that your stride stays low to the ground, and 3) adds responsiveness to the race shoe that otherwise is dampened by the generous cushioning effect.
Quite tempted in a pair as the improvements feel quite tangible, and even a 2% improvement would get me that bit closer to a sub-3 marathon. Shame they're all sold out and cost £200!
Re chafing, I use Bodyglide. Comes in a stick form and doesn't stain clothes like Vaseline can. Stays on for absolutely ages, only really coming off properly with soapy water. Places like Runners Need sell it in the UK.
Had a chance to try on a pair of Nike's Breaking2 shoe, the Vaporfly 4% yesterday. Very, very odd, though not unpleasant shoe. The midsole is very chunky like a Hoka shoe. The sensation immediately under the foot is very springy, almost like a mini trampoline has been embedded into that chunky midsole.
Running in them, they strangely encourage the foot to roll forward and then the carbon fibre plate inside propels the foot ready for toe-off.
These three things appear to 1) cushion and prevent trauma as the race progresses, 2) save energy by supporting the foot in a different way, so that your stride stays low to the ground, and 3) adds responsiveness to the race shoe that otherwise is dampened by the generous cushioning effect.
Quite tempted in a pair as the improvements feel quite tangible, and even a 2% improvement would get me that bit closer to a sub-3 marathon. Shame they're all sold out and cost £200!
ukaskew said:
Yes I spoke to you and followed you for a while early on I think.
I was expelling gas like I never have before too, stopped caring and making sure I was alone after a while, same goes for adjusting the man bits, all dignity out of the window but I figured we're all enduring our own personal issues!
How many laps did you compete in the end?
Happy days - it's always nice to chat on these things, though you tend to split up in the pits and at walking pace, the gaps tend to stay. We should have had PH logos on or something. Two car enthusiasts could probably cover 50 miles without noticing while we go though fantasy garages, favourite roads etc...I was expelling gas like I never have before too, stopped caring and making sure I was alone after a while, same goes for adjusting the man bits, all dignity out of the window but I figured we're all enduring our own personal issues!
How many laps did you compete in the end?
I got to ten in the end. Seven, then a bit of kip and three more in the morning. The first couple of km after getting up involved zero bending at the knee. I must have looked quite a sight.
You're right on the dignity thing too - I was questioned by a solo female as I appeared from nowhere in the dark as to where I'd been (having a pee, obvs). I remarked that it's an upside of being a bloke on a long run. She replied that her knickers come down "at any point I fancy". I was too tired to snigger and anyway, she ran off and did nearly 100 miles in the end, having done Ironman UK last weekend... And I question my own sanity sometimes.
I'm sure this question has been asked loads of times but....which watch to run with?
I've narrowed it down to a Garmin 235 or Fenix 5 but i'm struggling to see why I would spend the extra on the Fenix when all I do is run. I don't cycle or swim so is it worth it? I know there are a lot more features on the Fenix but i'm not sure i'll use them and with it being about £200 more, I need to justify it. So my question is, anyone with a Fenix 5 on here think it's worth it more than the 235?
Cheers
I've narrowed it down to a Garmin 235 or Fenix 5 but i'm struggling to see why I would spend the extra on the Fenix when all I do is run. I don't cycle or swim so is it worth it? I know there are a lot more features on the Fenix but i'm not sure i'll use them and with it being about £200 more, I need to justify it. So my question is, anyone with a Fenix 5 on here think it's worth it more than the 235?
Cheers
GTO-3R said:
I'm sure this question has been asked loads of times but....which watch to run with?
I've narrowed it down to a Garmin 235 or Fenix 5 but i'm struggling to see why I would spend the extra on the Fenix when all I do is run. I don't cycle or swim so is it worth it? I know there are a lot more features on the Fenix but i'm not sure i'll use them and with it being about £200 more, I need to justify it. So my question is, anyone with a Fenix 5 on here think it's worth it more than the 235?
Cheers
Interesting. I have the 235 are really like it and I only cycle/run. I am considering upgrading to the fenix for better battery and some more features I may hardly ever use I've narrowed it down to a Garmin 235 or Fenix 5 but i'm struggling to see why I would spend the extra on the Fenix when all I do is run. I don't cycle or swim so is it worth it? I know there are a lot more features on the Fenix but i'm not sure i'll use them and with it being about £200 more, I need to justify it. So my question is, anyone with a Fenix 5 on here think it's worth it more than the 235?
Cheers
In terms of per £, it's probably not worth the extra but it's not as simple as that in man maths world...Gassing Station | Sports | Top of Page | What's New | My Stuff