Tuesday, April 12, 2011

Training Tuesday

I can't believe that I am already on week 5 (well week 6 as I am a week behind on posting) of 12 of my half marathon training already! It has gone by pretty quickly and makes me nervous that the big day is just going to sneak up on me!

Week Five

Total Kilometers
25.1

Cross-Training
Swimming: 1250m, 35 minutes
Biking: 0
30 Day Shred: 60 minutes {level 1 and 2}

Other
Walking: 10 kilometers

Thoughts
This week was pretty good running wise. The only tough part this week was finding the time to fit the runs in. One night I was home late as I had to travel for work and another I had a hair appointment. It meant fitting in the kilometers where I could each night, which ended up working out pretty well. The worst run was on the week for my long run of 11 kilomters...the weather was beautiful but my head was just not in the run. Sucks when that happens!! My hips and knees have been sore/stiff this week, so I think I need to do more stretching each night to loosen them up.

Questions for other runners
As I am starting to get into longer distances, when should I be taking my fuel? I know people do it differently, but I don't know when to start and how much I should be taking in. Help!

13 comments :

  1. I've heard that if you FEEL hungry you waited too long. My rule is usually every 3-4 miles depending on the distance of the run. This weekend I did 16K (10 miles) and only took one GU at the 5-mile turnaround point. I think the general rule is 100 calories per hour of activity or something, so probably around the 9 - 10 K mark you should be taking a GU, or whatever your choice of fuel is!

    You're doing so great with your training so far!

    ReplyDelete
  2. Great job this week!!! Hope you can do lots of stretching this week!

    My coach makes us fuel when it's anything more than 4-5 miles. He REALLY nags us about it. I have been practicing what works for me since some things give me cramps and I just don't feel hungry. Our team nutritionist told me I should be keeping these in my mouth http://www.powerbar.com/products/236/powerbar-energy-blasts-gel-filled-chews.aspx (not swallowing them) but letting them dissolve since my mouth will dissolve them and get it to my blood stream quickest? I tried it during my 9 mile run and it worked GREAT! It's a nice distraction too! Some of my other teammates have candy or dried fruit. Just practice with what works for you.

    ReplyDelete
  3. My rule of thumb is that by the time you realize you need fuel/are hungry, it is too late. I think every 3 miles is pretty accurate for me. So, I will eat pre-run, then fuel every 3 miles (5k) after that.

    Try a bunch of different things and see what works best for you!

    ReplyDelete
  4. first of all.. you do 30 day shred level 1 and 2!!! I am impressed. Jillian Michaels kills me.

    second... I have another blog that talks about fitness and health stuff... here's a link to a post I did with a couple running stretches and strength exercises http://strength-thru-love.blogspot.com/2010/11/yoga-for-runners.html

    -And if you are sore... ice is always a good idea!!
    Good luck with your training!

    ReplyDelete
  5. Good job with your training so far!

    If I'm doing a long run, I'll fuel every 40-50 minutes and I take in about 100 calories at a time. I generally don't bring any fuel with me until I'm going more than 8 miles/13 km (and often just have it with me "just in case"- unless I'm going 9 or 10) unless I know I haven't eaten enough that day. Then I'll bring something because I know I'll need it.

    BUT- it took me a while to get there. When I started I used to fuel starting at 7 miles/11 km. As I've become a little more efficient and in tune with my body, I can recognize what I need and when I need it. I has been an interesting progression :) You'll definitely learn as you go what works for you (and more importantly- what DOESN'T work for you).

    My favourite fuels: Mint Chocolate Gu and Peach Tea Gu Chomps!

    ReplyDelete
  6. I think only you can answer that fuel question. I have stomach issues, so not fueling at all actually works best for me unfortunately.

    When I do fuel, I start at mile 5 (because I usually get hungry around mile 6) and then do every 3 miles after that. If my stomach can handle it.

    Just pick a mile before you get hungry normally and start testing fueling on practice runs to see how you feel.

    ReplyDelete
  7. I usally take 2 Power Bar Gummies around mile 3... and then 2 more every 3 miles thereafter...

    ReplyDelete
  8. Great job on getting those runs in!! I have a hard time getting my workouts in when I am doing something else in the evening.

    For fuel I use Gu Chomps. They are chewy and taste pretty good. I start taking them around 40-50 minutes into my long run, depending on how I feel. You don't want to feel hungry/tired, you want to start fueling before that point. I usually take one on my walk breaks so every 10-20 minutes once I start (every 1-2 walk breaks I take one with water).
    This seems to work for me. I know a lot of people don't start fueling until well over an hour of activity but that is too long for me. You have to experiment but do it at least a few long runs before the race! Never try something new on race day.

    ReplyDelete
  9. I'm so glad you posted this only because I need a power boost BEFORE my run. If I start out running on an empty stomach, I get hungry and nauseous. According to your comments though, it seems like everyone likes the powerbar gummies and the gu chomps (whatever those are!)

    Be sure to keep us posted. I need to think of a good way to energize before my runs.

    ReplyDelete
  10. Great job girlie!! You are going to do so well at your first half!! :)

    I usually only fuel if I plan on running for more than an hour. I usually start eating some Sport Beans at mile 4 or so and every couple miles after that. Just playground with it and you'll figure out what works for you!! Keep up the hard work!

    ReplyDelete
  11. great job on your training! and thanks for asking that question because i learned some myself from your readers' answers! look forward to reading more about your training! hope you're very well :)

    ReplyDelete
  12. Nice work on another great training week! I can't believe you are almost at the 1/2 way point! crazy!

    As far as fuel goes, I never really used gu's when I was training for 1/2 marathons... but now that I am used to them, I might use them in the future. We'll see. I think the best advice I got is that, if you are running for longer than an hour, you shoudl be drinking gatorade or some other comparable sports drinks as just drinking water won't work as you need to replace the electrolytes you are losing... So my tip is to get used to drinking gatorade during long runs!

    And I also recommend buying a foam roller. It's painful to stretch w/ it, but it helps with the tightness in your knees and hips!

    ReplyDelete
  13. Sometimes it is so so hard to find time to run but I think you are doing great!

    ReplyDelete

LinkWithin

Related Posts Plugin for WordPress, Blogger...