Wednesday: Rest
Track was cancelled on Tuesday night due to ice - though everything turned out to be fine and I ran on the same track with Bee and Jill. I decided to drive home when they did - knowing that I didn't have enough miles on the day but just feeling like the warm couch would be nicer than running more. By the time I got home I had changed my mind because "Boston Qualifiers don't toss in the towel because the couch looks nicer!" So when I got home I hit the hills for four more easy miles.
Speaking of attempting to BQ I've been trying to get my training plan down and have started to think about race strategies and all that jazz. One thing that I have really wanted to perfect is my nutrition and hydration during the marathon. The way to do this is to learn more and practice. For Christmas Mike gave me the Hanson's Marathon Training Method book which has so much information about more than just training plans. Even if you don't plan to follow their sort of run not as long run faster everyone should read the book to just plain old understand what running does for your body and how your body responds.
When reading the Hanson's book I read some things that I had already known and some new technical stuff that I am hoping to put into practice.
Here is one of the things that I highlighted while I was reading the chapter on nutrition and hydration. (paraphrased)
Marathon Hydration
It is important to drink before you are thirsty in the marathon - by the time that you feel it you are already depleted of 2.3% of your hydration (Butler et al., Clin. J. Sports Med., 2006). For every 1% of your body weight that you lose in hydration your heart rate increases by up to 7 beats per minute. When this happens your body already starts to slow down! In the marathon if you feel thirsty you won't be able to catch up with the deficit as you continue to race.How to avoid feeling losing the body weight due to water loss? The Hansons say to:
Start Early:
You should be drinking at the first water stop. You don't want to get to that place where you feel thirsty.Drink 2-8 ounces every 15-20 minutes:
You should be doing this during training as well, at races if the water stops are about every 2 miles you will be fine. When you grab a cup at a water station figure that one of your gulps is equal to about 1 ounce - so try to gulp 4-6 times. Don't drink so much that you will end up with a full or sick stomach.In my training I use my handheld water bottle to help me. I have even taken it to races where I was unsure that there would be enough water stops for me - or that were really hot.
Plan Ahead:
Find out ahead of time what the sports drinks and gels are at the race you will be at and practice with them. Get your body used to it.My virtual race will be a great time to practice up with a hydrating strategy! So join in and you can get your practice on too!
What is your hydration strategy?
Have you ever carried a camel back during a marathon?
My hydration plans are still a work in progress. I try to do the same thing as you mentioned from the Hansons, drink before you're thirsty and drink as early as the first aid station. I've tried a Fuel belt but do not like having the weight around my middle. I carry a Nathan bottle and re-fill as necessary. Also, I will be starting to carry Nuun tablets so after 1 hour to 1.25 hours I can add that to my water to start replacing the electrolytes. I have found that my body doesn't like the Gatorade or most Powerades that are served during road races which is why I carry my own.
ReplyDeleteI love hearing what you do! Such great ideas. I like the idea of carrying Nuun and adding it later - I always start with it and end up having to refill with plain water later!
DeleteThis is great advice. I'm running my first 5k in July and am really excited for it
ReplyDeleteI just read that same chapter on Sunday night and it certainly got me thinking! I went out the next day for a run and was thirsty from the start. Not a good sign! I don't carry water on runs, and since my longest run was 16 miles this fall, I made sure to choose a route that brought me by a water fountain near mile 13. In races I aim to rehydrate every 4-5 miles, but hate to do it any sooner. So far, I've had luck with that in marathons!
ReplyDeleteI usually stick to a 45 min rule which takes me just past the 5 mile mark - I don't think it is often enough for me. To each their own - thats what makes all of this running stuff crazy - you can't do exactly as someone else does - it would be so much easier if we could though!
DeleteThats some seriously good info on hydration! I never realized HR increases by 7 BPM! I don't think I hydrate enough.
ReplyDeleteGreat information! I didn't realize dehydration would affect your time so much!
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