Long Training Runs

WhitestBoyAlive

Training for DCM (First marathon)

I'm up to 18/19 mile LSRs. So far i've just been drinking water on runs but this week i was lacking abit of energy in the last few miles.

Maybe this is good, something the body needs to get used to, to do a marathon?

earlyevening

I've been having a sports drink at mile 8, a gel at 11 and another drink at 16 recently. It seems to be working OK for me.

Slogger Jogger

no 'nothing' option? I used to take some water but on most recent long runs I'm used to taking nought.

earlyevening

Slogger Jogger wrote: »

no 'nothing' option? I used to take some water but on most recent long runs I'm used to taking nought.

Hardcore!

Sosa

Slogger Jogger wrote: »

no 'nothing' option? I used to take some water but on most recent long runs I'm used to taking nought.

Everyone to there own,but i would not recommend that
I drink high 5 ,4:1...4 parts carbs,1 part protein...i find it very good

aero2k

I start drinking after about 15 mins and try to manage about 400-500ml per hour. I use sports drinks and have just recently tried using gels. I think I'll have to use just water with the gels as they do cause the stomach to feel a bit sick, or alternatively stick to just sports drinks.

RacoonQueen

Slogger Jogger wrote: »

no 'nothing' option? I used to take some water but on most recent long runs I'm used to taking nought.

(2)

I've taken water and fuel on long runs about 3 or 4 times and it just annoyed the crap out of me. Did 18 miles on Sunday with nothing, regularly do 13 miles plus with no water/gels/sports drink.

Slogger Jogger

RacoonQueen wrote: »

(2)
I've taken water and fuel on long runs about 3 or 4 times and it just annoyed the crap out of me. Did 18 miles on Sunday with nothing, regularly do 13 miles plus with no water/gels/sports drink.

Yeah, I'm the same. Each to their own though. I now do everything I can to travel light

rigal

Anything over 1/2 marathon distance I'll take at least 1 gel and always water (I sweat a lot).

At the moment I'm up to 17 miles so will take 1 gel (Torq) with water at 5 miles, 10 miles and 15 miles.

I tried isotonic drinks but found them hard to stomach along with the gels.

earlyevening

I've taken a sports drink on half marathons before and on IMRA Carrauntoohil. I don't find them too much of a nuisance to carry. I've gotten used to it.

asimonov

Slogger Jogger wrote: »

no 'nothing' option? I used to take some water but on most recent long runs I'm used to taking nought.

RacoonQueen wrote: »

(2)

I've taken water and fuel on long runs about 3 or 4 times and it just annoyed the crap out of me. Did 18 miles on Sunday with nothing, regularly do 13 miles plus with no water/gels/sports drink.

(3) Nothing

i'm the same, might bring a euro in the zip pocket in case of emergency if i'm going to go though a village - but would go upto 20 miles without water. Not out of hardcoreness - i just don't like to carry anything on me.

buck65

Anything over 9 miles I plant a bottle of water in the trees the night before and bring a gel with me too.

hawkwing

Will do first 20m LSR of yr tomorrow and take some club energise at 12.5m and 17m as i pass my car. Did Gels last yr but don't think they are any better than jelly babies and would take nothing below half marathon distance.

Woddle

I have a camal belt that sits on the hip you don't even notice it. For my 20 mile run yesterday I brought water, then after 10 miles I took 2 gels together and like asiminov I carry a few quid, so after 15 miles I stopped and bought the blackcurrant lucozade and a bananna. When I got home I had a glass of slimline milk and a recovery drink of provon revive. Today I feel like I could go for 20 again and I think that's why it's important to take sth.

How Strange

Up to 18 miles now and I usually do laps so on start of second lap (8-9 miles) I stop at the car and drink some water. Then I take a small bottle (one that comes with the belt) with lucozade sport and have some of that on the second lap. I could probably get by without it but I like to have something sugary for when I start to get tired.

I used the gels last year and my skin was in crap condition for months after the marathon and I think it was because I was taking in too much sugar.

Peckham

Woddle wrote: »

When I got home I had a glass of slimline milk and a recovery drink of provon revive. Today I feel like I could go for 20 again and I think that's why it's important to take sth.

+1 to the post-run recovery drink, which I'm a recent convert to and feel like it does me much more benefit than any drinks whilst running (which I don't use that much any more, certainly not below 15 miles and only really water above this).

Someone mentioned here before that Avonmore Super Milk had some kind of perfect balance of whatever was needed to make it ideal on its own as a recovery drink. I drink 300ml of it mixed with PowerBar Recovery (Lion Bar flavour!), and don't feel any fatigue the next day.

Rusty Cogs 08

I'll take about 400ml of a water/sports drink mix and 200ml water with 1 (Powerade) gel (maybe 2 on a 20 miler). I'll also take a €2- coin in case of emergency. All this goes into my belt

http://www.runningwarehouse.com/descpage-NS2P.html

which I don't feel the weight of tbh. It sits on your hips and doesn't jolt or bump. I think the trade off of weight V's dehydration is well worth it.

I'm mindful of P&D when it comes to hydration and training in so far as you may not even feel thirsty but dehydration impacts on training and recovery. They suggest you drink 1.5 times the weight lost on a long run. I can lose up to half a stone on long runs and that's when I'm hydrating.

Any race 10 miles or under I'll carry nothing, half marathon I'll take a gel (stuck in those tiny pockets in my shorts). For marathons I'll take a couple of gels. Racing without the belt just makes it feel all the easier.

--amadeus--

For my last couple of training cycles I've run unfuelled as well, not even water on runs of up to 22 miles.

This is based on Greg McMillans theory and I was hoping to get past my annoying habit of fading at the end of marathons.

But I found that I would end the LSR running anything from 30secs to a minute slower than the start and even with a post run drink, eat I was knackered for teh rest of teh day. Worse I still faded at the end of marathons.

So I've kind of gone full circle - last two 20 milers I took a single gel with me and teh second I took a sports drink as well. I'm maintaining pace much better (ending at the same speed or doing a fast last mile) and I recover more quickly. I guess I'll find out in Oct if I still fade at the end of races...

shels4ever

Depends on the long run. I was doing two types

1. Long runs to improve fat burning etc on this run I just took water and wasnt worried about pace. Did bring a gel or two with me and had carb drink in the car just incase it didnt go well.

2. Progressive long run, this run I had a mix of water , carb drink and Gel same fule plan that I'd use in the marathon.

I actually found that the water only run was great , usually had a nap after the run too.

How Strange

shels4ever wrote: »

usually had a nap after the run too.

My post run strategy this year is drink an isotonic drink after finishing, shower, eat something small (usually can't face food for a few hours) then go to bed for an hour or two and elevate my legs with pillows or cushions. Then have a nice big dinner

If I do this I feel fine the next day.

Peckham

I've also found that cutting the grass about 3 or 4 hours after a long run helps relax the legs a bit - nice gentle stroll pushing the lawnmower!

T runner

Usually only water. Want to train the body to burn fat for energy.

GoHardOrGoHome

earlyevening wrote: »

Slogger Jogger wrote: »

no 'nothing' option? I used to take some water but on most recent long runs I'm used to taking nought.

Hardcore!

SJ's so hardcore he probably gets his water from the early morning delicate dew on the long wild grass of Annacurra.

RacoonQueen

Bottle belts and the like, really aren't designed for womens bodies. I've tried both types the one large bottle belt and the belt with 4 small bottles in it. Neither sit right and even at their tightest still slip and bop up and down. Women also, tend to have longer legs than men and shorter torsos...the shorter torso means that the belt can get in the way of your arm swing(and as those who've met me know, I've a super short torso as I'm vertically challenged ) Wore a gel belt during the conn ultra a one size fits all one...had it pulled to it's tightest and had to tie two knots in it just so I could carry gels otherwise it'd have slipped off. There has to be a market in there somewhere to make these things more suitable for women.

scottreynolds

Me I take two 500ml bottles. one Water, one Lightly sprinked with sports drink for flavor. I also have a few ride-shots (like mini jelly baby gels) or some sweet from the natural confectionary company.

Can someone explain why you would want to run 20 miles (about 2:50 for me) on little to no water and or drink?

aero2k

scottreynolds wrote: »

Can someone explain why you would want to run 20 miles (about 2:50 for me) on little to no water and or drink?

I'm curious about this too. I've lost a lot of weight on long runs, even after drinking the best part of 1 litre.

asimonov

scottreynolds wrote: »

Me I take two 500ml bottles. one Water, one Lightly sprinked with sports drink for flavor. I also have a few ride-shots (like mini jelly baby gels) or some sweet from the natural confectionary company.

Can someone explain why you would want to run 20 miles (about 2:50 for me) on little to no water and or drink?

aero2k wrote: »

I'm curious about this too. I've lost a lot of weight on long runs, even after drinking the best part of 1 litre.

I can only speak for myself. Its not that i have a taken a position on it or have particular desire not to drink and i have stopped for water a few times. When training for Connemara this year i used gels on two runs and obviously if you use gels you're going to need water - even if they are isotonic you'll need water to wash the taste away.

For me its a number of factors, i don't like carrying anything or wearing a belt, where i like to do my long runs there's not a shop around, and once i get past 15 miles i get into a zone where it feels pretty comfortable just to keep going to the end. I'm pretty good on recovery though.

RacoonQueen

scottreynolds wrote: »

Can someone explain why you would want to run 20 miles (about 2:50 for me) on little to no water and or drink?

I'm not comfortable carrying anything. I run from my door till I get to my door again, no car to stop at every couple of miles for a few sips etc... I also don't really feel the need for water? Everyone is different, some sweat more than others and the like. How do you people carry so much stuff when they're running, I literally leave the house in my running gear and thats it, no mp3 player, no phone, no keys, no fuel...I do sometimes carry 2 euro taped to each shoe tongue for emergencies but thats it.

Slogger Jogger

These runs usually take me a max of 2 hrs 30. My runs are usually a long loop so from half way I can look forward to reaching home 'soon'. Like Asiminov I have gotten used to not carrying anything. I used to carry a water bottle belt which took up to 4 little water bottles, that I got from John Buckleys in Cork, but as I got progressively better (slightly) over the years I went from carrying 4 to 3 to 2 bottles and I'd become less dependant on it. I then got fed up finishing training runs still carrying water I hadn't drank. If I'm ever stuck there is usually water gushing off the hills which is probably as save as any tap water to drink. I've never had to avail of it yet but its a fallback option.

In my best marathon this year I drank very little too. A mouthful or 2 tops at each water station. Each to their own.

rigal

Slogger Jogger wrote: »

In my best marathon this year I drank very little too. A mouthful or 2 tops at each water station. Each to their own.

That's amazing SJ. I must have drank at least 3 litres of water during that race. Is it a case of the fitter you have gotten over the years the less you sweat?

Slogger Jogger

Its a case of what you get used to I suppose. If you're used to water in training you'll need it in races. Theres a fine line I suppose between underhydrating I suppose so in races you'd be foolish not to get some replenishment on board.

aero2k

RacoonQueen wrote: »

I literally leave the house in my running gear and thats it, no mp3 player, no phone, no keys, no fuel...I do sometimes carry 2 euro taped to each shoe tongue for emergencies but thats it.

I can relate to this - I don't bother with the €2 as there are no shops on the way to the park (2 min!). One of the things I love about running compared to cycling is the simplicity - shorts, top, socks, shoes and you're good to go, no helmet, spare tubes, tools, etc, etc. I would love a musical accompaniment but I can't stand wires and headphones. I could probably do with a headband, but I don't know if I'd like wearing one. I never liked the idea of wearing a hydration belt, but being a fussy b****** I do like the idea of being able to drink exactly what I want, when I want it. Once I tried it I got into the habit and now it's second nature. I wear it for any run (and race) longer than 5 miles, sometimes with only 2 little bottles. I read some research about how performance decreases with fluid loss and increasing internal temperature, and I feel that drinking loads helps with both. I still haven't found the magic recipe for what to drink - gels are a bit sickening, sports drinks aren't exactly cheap, water is so bland you're not inclined to drink loads of it...I'll keep trying.