ingleshteechur Posted November 29, 2015 Share Posted November 29, 2015 Hello! I'm on day 29 today and just completed a 15 mile trail run fueling on water and a few bites of a Larabar. The run was fantastic. Now, rewind back to three weeks ago. My plan had me doing a 12 mile run. At mile three I had to stop and walk. Forced a few more miles with walk breaks and finally called it quits. I was was so upset. I've done an Ironman for hell's sake and could barely manage 3 miles! But, I stuck with it. My long run two weeks ago went a little better. Last weekend ran 10 miles of tough trails with water and a few bites of sweet potato chunks roasted in coconut oil and had a great run. Then today--bam, 15 miles and felt great the whole time. Stick with it...it will get better! Link to comment Share on other sites More sharing options...
Alisonlcarver Posted December 2, 2015 Share Posted December 2, 2015 This is good news! That being said, I am wondering what the moderators think about fueling runs on fruit (larabars) and veggies (sweet potato). I am doing this too, at this time--occasionally fueling workouts with pre-carbs. But, we should ideally be pre-fueling with protein. Can any moderators please clear up my confusion? Thank you. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted December 3, 2015 Administrators Share Posted December 3, 2015 You should really be PRE fuelling with protein and fat. But mid-workout fuelling (such as on a very long run or hike) it is perfectly suitable to fuel up with larabars (homemade or commercial) or sweet potato etc. You want your body to initially access stored energy rather than the quick and easy access of consumed carbohydrates. Note that it does take a couple weeks for some people to become efficiently fat-adapted (the ability to easily switch between fuel sources) and that can mean slower and lower performance. Don't fret, stay the course and it'll get better. Link to comment Share on other sites More sharing options...
Alisonlcarver Posted December 3, 2015 Share Posted December 3, 2015 Thank you for clarifying! How often and what amount should I eat during an endurance workout? I am training for a marathon and right now my long runs are 8-9 miles. If I run for longer than an hour, should I have a source of carbs at the hour mark? What if I run for 2 + hours?--have something every hour? How often and how much? Link to comment Share on other sites More sharing options...
LucieB Posted December 3, 2015 Share Posted December 3, 2015 Regarding how to fuel your long runs, it all depends. It took me time to figure out that I can easily run 90 minutes (about 10 miles for me) with no in-run fueling and finish strong. However if I run 2hrs with no fuel I CRASH and BURN. Not only does the run end with me in a temper tantrum/zombie/stumble-it-home mood but the rest of the day I'm set up for cravings and fatigue and mood swings. Here's a key point to stress before I continue. My 90 minutes is not the same as your 90 minutes. And my fat-adaption progress is not equal to yours. Not saying more or less, just saying we are different. You'll have to continue with experimenting to learn your set points. I'm only providing mine as an example. So. If I'm running 90 mins, I just bring water and focus on my pre and post WO meals. If I'm running anything longer, I eat something every 40-45 mins. What you eat is up to you and your tummy's tolerances. Happy experimenting! Link to comment Share on other sites More sharing options...
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