Background: I usually run, slowly albeit, 10k 3 times a week.
*) Monday
*) Wednesday
*) Friday
Early morning runs every time. Around 6 until 7.
I have decided to push myself a bit further this year.
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Now, having missed my 1st running day of the week 31st of December (Monday) (dedicating it to cheese and mince pies 😁 ), I was a bit sceptical whether I would be able to run at all! 🤔
Not a good start. Overslept in the morning on the 2nd Wednesday, owing to the dread about the first day back to work.💤😪😴🛌🛏
Reluctantly started my run after a very long day at work around 9PM. I had a heavy pasta lunch earlier and thought there is nothing that could stop me. 🏃♂️👟
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Throughout the runs, every KM or so, I would mind my vitals. Chaffing between thigs, water level in the body through lips and nose cracking, breathing pattern, knees, finger tips, frost bits anywhere, shoe laces, pace, sweat abrasion etc. 🤔🔬🔭
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Miles Jupp on Beeb 4 and Neil deGrasse Tyson kept me occupied up until 10k. 😊
Everything except the elevation went downhill from there. Possibly a mental fixation that my run would have been over by 10k? 😭
I did choose my roads carefully and there are frequent bus stops throughout and a straight bus to right next to my home.
Kept going, I had developed a bit of chaffing for some reason but kept going. Lumbar region had developed some kind of pain but kept going. Thigh muscles just above the knees have gone stiff but kept going.
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By 17k I was in familiar terrain towards my home and could have kept at it but felt light headed out of nowhere! 😢😢
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I have had sugar crash before and they are the worst. I did not want to end up near or even inside a ditch and had to abort. Obviously recovered within 10 minutes but I am already in a warm bus right next to a heater hurtling towards my home stop.
Dejected and having done no homework, I am disappointed in my lack of preparation.
No water or sweets on me and have no plans for emergences except to stay on the bus route.
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How do you do it? Is there a way to avoid carrying water for longer runs? Maintain or topup sugar level mid run without adding bulk to the tummy?
I need to prepare now. I have to go for a half in the first six months and a full in the second six months!
Any tips would be appreciated. Sorry about my mindless rant. ☹
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nchunc
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Sounds like your body was just not used to operating when glycogen levels were low. Not refueling or drinking does not help either. 2 x 10km is not the same as a one 20 km run. I always take a banana and/or gel to eat at 8 km when running a HM. Your body can also get used to longer distances by increasing your long run by 1 km per week ( gets used to running on close to an empty tank}. Use running belt with bottle holder and food/gel pouch or get a mini running backpack with water bladder.
Sounds like I need to get to Decathlon’s and get myself a banana 🍌 holder. 😂
And pouches for gels or other food items.
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Increasing 1k per week is a good idea. What it means is I will be running 11k in a weeks time, 12k in two weeks time, 13k in three weeks time and so on.
Is this a good idea to run more than 2 hours before work for three days a week?
I am slow runner you see.
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Do people run such long hours before work?
I will quickly run out of podcasts! ☹️
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You have to understand i don’t have any friends or hobbies but that is a different story. I do like to stay under my duvet with my kindle or Reddit 📚most early mornings. 😊
I agree with Lordi that you should be increasing your distances more slowly, but I have to ask: Why do you say you HAVE to do a half marathon and a full marathon? That is a lot of pressure I am fairly sure you don't really need to put yourself under 😊
But if you want to run these long distances, they are wonderful, and I'd like to know if you've got any particular half marathon and marathon in mind?
But also, please just clarify what you mean by a "sugar crash"? Reassure me - you're not diabetic are you??
I have managed without water from time to time by popping into shops during my long run, but generally it's just easier to carry some. Also food. You need to experiment with what works best for you on the eating front. Gels are convenient, but not everybody's cup of tea. People on here carry all sorts with them, jelly babies, flapjack, Hula Hoops, fig rolls, cheese... it's all part of the fun!
A lot of us do indeed get up extremely early to run before work, and often for hours! It's easier in the summer when there's more light, but you will meet people wearing head torches - a good investment if you're planning on running in the dark.
You are right. I do not have to put myself under such pressure. There are no events in my mind and never even participated in a park-run before! 😂
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I have taken up running to get a grip on my anxiety. Hope it will all be over by September 2019.
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Couch to 5K gave me a purpose. Onwards to 10k, extended the setting and it has become a second nature running 3 times a week. Now I am slacking. Again. My mental health has not improved (what with the underlying problem that is still there).
It just gives me something to work towards is all I can say. 😊
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Sugar crash is just me running on empty. Either had too much of high GI foods like rice or sweets and when I run in 4 or 5 hours, I feel light headed. Also, I have had this when didn’t have proper dinner and attempt to run the morning on empty.
Diabetes run nook and corner of my family tree. Do you think I should check this out? Not sure how to request to my GP. Will probably just embarrass myself in the process… just moved into a new area. 🤔😒😂
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Jelly babies, flapjack, Hula Hoops, fig rolls, cheese… I like this! 😂 Never knew people did this mid-run. I have not discussed my running with anyone else mind you. 😊 I don’t even know anyone else who wakes up early.
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I have not had anything to drink or chew on mid-run in the last two years. I shall try them – something new everyweek for the next few weeks. 😁
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Water is something that is heavy and I hate carrying even my phone but do so out of necessity. I don’t need that much but a 150 ml bottle would probably do. I shall experiment again with teeny tiny bottles.
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I need to stop being lazy and wake up a bit early it seems. Honestly, I could use some running partners. I don’t know where to find them in the wild. 😂😁😊
It is good to have something to work towards for sure!
Running can be wonderful for an unquiet mind, but it needs sustenance! Lordi made some great suggestions about carrying equipment, and I think that because of the amounts of time you sometimes are out for, a running vest with water bladder would be a great option for you - one with lots of pockets to stash food in. I have been really surprised by how little I notice the weight of mine, even with as much as two litres of water in it.
Regarding check ups, it can't hurt, but I suspect you just need to eat, and drink! - many of these symptoms could also be put down to dehydration - more regularly 😊
Both, Lordi and roseabi offer great advise and know it well through experience. We are all different and react in various ways to the pressures of half and full marathon training. It would be good for you to follow a structured training plan, the one that suits you best. A lot of it comes down to discipline and self belief but also on the basic mechanics and limits of our bodies.
When l was preparing for HM l followed a plan and stuck with it. I wanted to run non stop at a steady tempo, only ate and drank once towards the end of my first one because l felt the body needed it. Second and third attempts were food and drink free but by then l knew how the conditions (air temperature, humidity, time of day, etc) might affect me.
Full marathon training is a commitment, a different ball game. You want to wanna do it in order to go through it, rain/shine/wet/dry and anything else. Poor preparation leads to injuries and an injury is a setback.
I didn’t follow any of the above when l started running and l got physically hurt twice (knee and ankle). Once l accepted that there are many top guys on this forum who are able and willing to offer some ace tips, l recovered, reconsidered, got better and hit the road, injury free.
I wish you all the best, your goals are achievable but try and consider all the factors that make those goals possible and thread determined but careful.
Like you said, a study plan and stick with it. I feel like the 10k runs have become a mindless routine. Any further, I need to push myself both mentally and physically. Hope I will be able to say the same about HMs one day! 😊
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My biggest hurdle now seems to be my eating and sleeping habits. I have to get to know my body better. 🤔
Everyone is a bit different when it comes to water and refuelling. You will work out what is best for you with experience. Always bear in mind that what works for someone else might not work for you. I only carry water if I’m running over 13 miles and even then I often manage without in cooler weather. For energy I will take some gels for runs over 13 miles but often only 1 or 2 at the most. I do find it’s important to eat and drink enough a hour or so before a long run though. I did a couple of 11 mile runs on a small breakfast last week and did flag towards the end as a result!
I do sometimes do around 10 miles before work but it is a bit of struggle on dark, cold mornings, it’s definitely doable in summer though.
Honestly, I feel like half marathons can be done without fluid intake but my body still needs some getting used to it. I have a very poor diet routine and need to research a bit more on making it more balanced.
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10k in the mornings, I have gotten used to it. Any longer, as suggested by Lordi needs some realignment to weekends and one day a week.
I struggle with low blood sugars so always take some form of fuel for runs much more than an hour. I prefer Tailwind; it is a powder you add to water that has everything you need but without the gutbombs some of the gels can cause. The flavours are pretty mild too and not so sickening sweet, and the concentration can be tailored for your activity intensity. I haven’t touched a gel since being introduced to Tailwind but will still take plain water on my really long hot summer runs so I can choose between fuel or just hydration (I have a water belt with 2 holders and my lovely new vest has 2 water bottles and a 1.5 l water bladder for my super long unsupported trail runs this summer; whoohoo! Can’t wait to try it out).
Thank you! This is interesting. I have heard about gels but never looked into them. This powdered form seems ideal as depending on the hunger level, we can balance the mixture pre-run and intake during the run.
I believe Oldfloss just got the same one for Christmas and Juju has had hers for a while. I went to a running shop and tried on all the different brands but I really liked how this one fit. It seemed super comfy, barely knew it was there and the water bottles weren’t in my face. Still awaiting my maiden run with it though. Maybe this weekend...
I know, I know... hence using Christmas money for it I spend my summer running really isolated hilly trails and need to pack all water/fuel for a multi hour run plus be able to stow trekking poles and a light jacket so it was a worthwhile investment for me. May be more than you need or want but there are running belts that can carry bottles and there are vests that are likely cheaper, this one just fit me the best and had all the features I wanted. I just wanted to give you an idea of what they were.
I'm a bit late to reply to this so I'll just be agreeing with and repeating a lot of what others have said, but I was for some reason a bit of a purist at first. Didn't fuel, barely carried water. I don't know why really, most of it stems from general disorganisation and also hating carrying stuff on long runs. But I started experimenting with fuelling after a disastrous GNR and it has made such a difference to my half distances! I'd definitely recommend it if you find you get big fatigue crashes when you're out running for a while.
Everyone is very different so you need to find out what works for you, but personally now when I go out for longer than 20k, or maybe even 15k, I'll take a bottle of tailwind for gradual top ups, and a flapjack in my pocket for a halfway snack (my recipe is here in the forum if you are interested!). A halfway isotonic gel would probably do the exact same job but they're really gross so I take the flapjack option instead.
If I'm doing an event now I'll have a tasty brown pasta type dinner the day before, eat a couple of flapjacks an hour or so before I go and have a flat white just before the gun fires for some pep, with a halfway gel (🤢) just for portability, but my long runs are usually a bit more spontaneous so I can't plan ahead in the same way! Pocket flapjack and a bit of a drink works fine for those days 👍
You are right in the sense I am trying to be a purist. Maybe because of all those marketing pictures and videos of runners going about like a beautiful specimen without breaking a sweat? With just their shoes, digital watch and a sharp hat?
I am sure I look like a crushed tomato every time, stuffed inside a damp cabbage…
Anyways, this Tailwind powder suggested by many, you and SaskAlliecat here does seem to be an ideal rehydrating & reenergising option mid-run. 😊
From my online reviews reading experience, I have found that no one really like this running gel but everyone talks about how it might help and apparently there is a big market for it. I smell a marketing ploy here.
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Thanks for sharing your diet routine. I shall try this brown pasta and eggs (carb and protein shot 😊 )… time to stock up on flapjacks which I really love! and have to do a bit of research on how to carry all this… together with my keys and a phone.
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I really hate heavy flappy coats and possibly must look into something that will keep things tight like in a vest and have the coat on the top.
Yes! I'm with you on the flappy coats and things. They drive me crazy. Can't tie anything round my waist either, so I dress one way and suffer if it isn't correct for the weather! I hate having anything moving in a pocket too. It's silly. I'm my own worst enemy I think.
I lash my phone to my hand with a little thing from Decathlon (link below), and if I'm taking a bottle stick my hand through the doughnut hole, or if it's a longer, wilder run have a bigger bottle that also lashes to my hand with a wee slot for my phone and flapjack (also link below). If I need to get scrambly and need two hands I can just move these extras to my forearm temporarily. If I'm in an event I stick a gel into a towelling wristband and carry it that way. I don't know why having things stuck all over my body is better, but for me it's preferable--I'm just really pocket averse!
Some really good advice here. If price is an issue and you have a Decathlon nearby, I can recommend their hydration packs, they currently have one (including the bladder) for just £15, a friend has one and loves it (I ordered one online and am waiting for it to arrive).
It does look nice and just 140g without the water. Might pop in to thier store tonight to wear one and see how it feels like. Hopefully made of soft abrasion free material!
Yes, that looks like the one nchunc, and if you can try it for size before buying all the better although it does look like all the straps are adjustable.
Around 15k is usually the point at which I definitely need some fuel and water. I’m lucky (I suppose) that I’m running in a built up area where I can rely on being near a shop to pop in and buy a snack and water at that point! And if there’s any kind of queue I’ll stop at the next one instead. The sooner they reintroduce drinking fountains the better.
I only have to do this when it’s warm though. In this weather I just take some dried apricot or pear in my running jacket pocket. OK, I’ll be honest, sometimes it’s a Mars Bar... 😊
You need a running vest so you can carry gels/ jelly babies/ Kendal mint cake and some form of hydration! I need 3 gels for HM. Anything over 12-14k I need fuel.
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