I took the day off from blogging and exercise yesterday because of an annoying head-cold-y feeling. I went to bed before 10! Luckily, this meant that I was up bright and early for my long run today. I was ready to tackle seven miles!
Last night, I puzzled over how to fuel before/during/after a long run (more than an hour or so). I stared at my collection of energy gels, bars, and chews comparing and researching. Eating should not be this complicated!
I made a plan and stuck with it, and it worked out really well! I felt great my entire run, so I thought I’d share.
I woke up around 6, got dressed, and poured myself a glass of water. I drank about 10 oz. while I browsed some blogs and went down to the kitchen at 6:30. For pre-run fuel, I had a slice of Ezekiel bread toasted with some PB and a banana. I headed out at about 7.
After a four mile loop, I stopped back at my house for about a minute for some water and energy. I had half a pack of Luna Sport Moons (100 calories, 24 g carb). For longer distances I probably will have the whole thing, but I figured with only 3 miles left to go, half was a good amount. Half, incidentally, was four moon-shaped watermelon flavored chews. They come in blueberry and pomegranate flavors too.
I wasn’t expected the best, but I was pleasantly surprised! They were a little chewy, but easy to get down, and they tasted good too! I chugged about a cup of water after and then finished the other three miles.
I don’t know if it was the water or the extra carbs, but I felt so good on the last half of my run. Compared to my 2 six mile runs, where I basically just dragged after mile 4, I was flying! I managed a 10:43 pace easily, and I think my pace for my last six miler I struggled to maintain a 12 minute pace! I’m going to try out a couple other mid-run fueling options before my half-marathon, but I definitely give the Luna Sport Moons two thumbs up! I know my water intake was also important. I think getting some water down before my run was very important.
When I got back, I changed into dry clothes to have breakfast before I jumped in the shower because I wanted to refuel within the short window after exercise that our muscles are most receptive. Research has shown that after a long run, a 4:1 carbs to protein ratio is advisable. Obviously this doesn’t have to be exact, so I just made sure that my breakfast contained a bit of protein and lots of carbs. I had the other half of the Luna Sport Moons and two servings of Flax Multibran with raisins and soy milk. This kept me full until lunch!
Long runs are so important because they are basically a practice run for the race; we get to experiment with what works so that we have a definite plan on race day that will help us do our best! I’m going to experiment more in the coming weeks, but if I had my race tomorrow, I think I’d do fine with today’s plan!
Run Stats:
Distance: 7 miles
Time: 1:15:06
Pace: 10:43
