HELP! Bonk at mile 3.5!


abermommy

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Hey all! I'm now on day 9 of Whole 30 and I am noticing a scary trend. On all of my training runs I'm experiencing a serious bonk at mile 3.5! My 5th full marathon is in less than 2 months and I'm starting to fear that maybe Whole 30 wasn't the best idea. 

 

I'm eating enough, I think, and fueling with dried fruit (figs, apples, raisins). For example, last night I had grilled salmon and broccoli, some grapes and cantaloupe. This morning I had two eggs, 3 strips of compliant bacon, and black coffee. I fueled earlier and more often on my run but I STILL hit the wall.

 

Help, please!

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You will definitely need more starchy veg and fat than you have been giving yourself.

 

Also you are fueling yourself with sugar - dried fruit (figs, apples raisins) are pretty high with sugar content.  Try to keep fruit servings to a minimum of 2 fist sized portions a day.

 

Your focus is use fat as fuel not sugar.  As long as you are continuing to feed yourself sugar you body will use it as an energy source.

 

Your breakfast is severely lacking in vegetables.  Add a minimum of 1 cup of veggies to every meal.  2 is better, but  3 cups is ideal.

 

Are you including a pre and post work out meal?  Pre is fat and protein - so a boiled eggs and some olives would work, post should be lean protein and starchy veg - so thing grilled chicken breast and sweet potatoes.

 

So your dinner last night could have been:  Grilled palm sized portion of salmon, 2 cups of broccoli, handful of olives, cantaloupe.

 

This morning could have been 3 egg scramble (when eggs are your sole protein in a meal they should be the number of whole eggs you can hold in your hand.  For most people that is 3 to 4) with sauted mushrooms, peppers, and handfuls of wilted spinach and 3 slices of compliant bacon.  Black coffee.

 

If you want more ideas on how to fuel long runs - do check out fellow moderator: UltraRunnerGirl - she has excellent ideas on how to fuel long runs on her blog while eating whole 30  http://ultrarunnergirl.blogspot.ca/p/blog-page.html

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Totally experienced this for the first 3 weeks. Now on my last week I've had some CRAZY good runs. Ran I 37 min 10k on Monday with a 5.56 mi in the middle. Tried to take the pressure off myself for running for the month and just focus on nutrition, it was/is difficult but even though I've actually cut back on some of my training I've built strength and figured out so many things about my body (like it hates nuts). Figuring out how to eat full meals without snacking took me 2 weeks, now I'm better at it but definitely don't have it completely down yet. After the first 2.5 weeks I noticed I had lost weight fast, which I didn't want to do, and I was horribly weak and shakey. I started eating more starchy carbs and 2 palms of protein at every meal and now on my last week I seem to have stabilized again and my strength is back. I'm excited to actually continue my Whole30 past week 4 because I feel like I've got the food concept down (what I can and can not eat) but I'm still learning the timing and my body is still figuring out understanding how to eat full template meals regularly. Good luck!!

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  • 1 month later...

Bonked so hard at 3.5 miles today that it was a struggle to walk. Day 10 so after reading the posts and blogs here perhaps too early to get disappointed. Will definitely need to try the sweet potato purée for fuel. Anyone using larabars pre run? I prefer to run in the am and don't like to eat much if less than 6-7 miles.

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If you are bonking at mile 3.5 you are likely needing more starchy carbs in the days before. I now do 2-3 servings a day and at least a serving of fruit, thanks to suggestions here - and it's helped!

You should be eating fat and protein right before - not a larabar. I've struggled with fuel during for long runs (I'm fine up to 60-80 minutes). This past weekend I used dates (solo, not in a bar) and those seemed to work the best.

And, if you are at day 10 it is normal to be tired still!! Hang in there :)

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I'm at the end of my first week, and have noticed the same thing you've mentioned. I feel totally drained by the end of a 5k run, which is not normal for me.

I know that I'm not eating enough, but am still learning the balance of how to add starchy vegetables for energy, and what to eat before and after my runs.

I have a 10k coming up in two weeks, and I'm really hoping to have energy back by then. Otherwise there's going to be a whole lot of walking!

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Sorry, y'all! I should have shared my lessons learned/success story with you!

It took me about 2.5 weeks to get the nutrition down and for my body to adjust to fueling from fat, but since then I have literally never felt stronger running. Here's what I worked out:

1. I have to eat potatoes with every meal. Yes, it gets old, but I truly need that many starchy carbs in my life.

2. Veggies of some sort make it on my breakfast plate. I really like potatoes o'brien whole 30-ized (basically just potatoes sautéed with bell peppers and onions).

3. Pre-run mini-meal of a lean protein (usually smoked salmon but read your labels - some has sugar), healthy fat (olives or avocado), and a few bites of potato

4. I fuel during my long runs with sweet potato baby food or purée, and sometimes a few bites of Larabar.

Keep on keeping on...it DOES get better!

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Oh and I run early / 5:30 am - and for up to 6 miles I go on coffee with coconut milk and maybe a spoonful of almond butter. I've found its more important to eat well the evening before.

I used almond butter and just this morning see that it contains organic cane sugar. Egads! Thankful I only did it once. LABELS, LABELS, LABELS. Almond butter, for some reason, is one of the first purchases I made when going Whole30 and I'm not certain what led me there. I never used almond butter before.

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Sorry, y'all! I should have shared my lessons learned/success story with you!

It took me about 2.5 weeks to get the nutrition down and for my body to adjust to fueling from fat, but since then I have literally never felt stronger running. Here's what I worked out:

1. I have to eat potatoes with every meal. Yes, it gets old, but I truly need that many starchy carbs in my life.

2. Veggies of some sort make it on my breakfast plate. I really like potatoes o'brien whole 30-ized (basically just potatoes sautéed with bell peppers and onions).

3. Pre-run mini-meal of a lean protein (usually smoked salmon but read your labels - some has sugar), healthy fat (olives or avocado), and a few bites of potato

4. I fuel during my long runs with sweet potato baby food or purée, and sometimes a few bites of Larabar.

Keep on keeping on...it DOES get better!

Hmmm, how do you carry sweet potato baby food/puree on your run?

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I'm with you on the potatoes at every meal! Or at least another starchy veggie like squash or eggplant.

I'm running a 1/2 tomorrow fueling with dates - fingers crossed!

Just FYI, eggplant is not particularly starchy. Google shows 100 grams butternut squash has 12 g carbs, 100 grams sweet potato has 20 g carbs, and 100 grams eggplant has 6 g carbs.

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