tag:blogger.com,1999:blog-18177821.post7704414651605620821..comments2024-03-06T01:48:37.338-05:00Comments on Run with Perseverance: Race Report: United States Air Force MarathonJoehttp://www.blogger.com/profile/09405132833234395104noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-18177821.post-71903445365251956912008-09-29T20:57:00.000-04:002008-09-29T20:57:00.000-04:00I am probably on the low end of good practice but ...I am probably on the low end of good practice but ... I carry no liquids but drink at every stop, usually the electrolyte product. I eat Clif Shot Bloks every 5 miles the first half and every four miles the last 11. I prefer the Margarita flavor because they're triple sodium. Bloks over Gu to avoid the sticky mess. My secret weapon is sprinkling golden raisins in with the bag of Bloks to add texture and a favorite food of mine. They're easy to pack and carry. If the red cups are out, they're an automatic. Beer has lots of carbs.<BR/>Drinking plenty of water in the days ahead and being thoroughly plump is a very good practice too.<BR/>I am going to have to check out the e-caps and s-caps.Davidhttps://www.blogger.com/profile/11692284050637212115noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-71233510506135485932008-09-22T21:16:00.000-04:002008-09-22T21:16:00.000-04:00Joe,I agree with a lot of the comments above. I tr...Joe,<BR/><BR/>I agree with a lot of the comments above. I try to drink about 20 ounces per hour and I think that is even on the low end. I also take s-caps, or electrolyte caps once an hour. During the last ultra I was eating a GU on the half hour and solid food on the hour. That worked well for 9-10 hours. You perservered nonetheless. Congratulations!robtherunnerhttps://www.blogger.com/profile/05066981363064781863noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-29818315710920790712008-09-22T21:11:00.000-04:002008-09-22T21:11:00.000-04:00Joe, I am so sorry that the race was not as expect...Joe, <BR/>I am so sorry that the race was not as expected. I know the overpass and how hot the sun can be in that spot. Also the hills that come in the last few miles are tough. <BR/><BR/>I have no answer because my long run over the weekend was no the best.<BR/><BR/>Only thing that I have found is that the bars take too long for the body to digest. I use Clif shot blox. Also in my half Iron- for the first time I use e-tablets.<BR/><BR/>Tough day,tough course. You finished though and learned from the experience.<BR/><BR/>Take care and recover.IronWaddlerhttps://www.blogger.com/profile/02065549723453997421noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-85714201029794433902008-09-22T20:16:00.000-04:002008-09-22T20:16:00.000-04:00Hey Joe.. I saw what might be a helpful article at...Hey Joe.. I saw what might be a helpful article at this site:<BR/><BR/>http://www.medicinenet.com/dehydration/article.htm<BR/><BR/>There is a small section on hyponatremia in the middle of the article, which sounds like you may have experienced (as the above person noted).. <BR/><BR/>Just a thought, anyway, you may want to check it out.<BR/><BR/>Great to talk with you after the race, even in your woozy state!<BR/><BR/>JohnJohnhttps://www.blogger.com/profile/12896032114134040776noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-51885607146285564852008-09-22T17:35:00.000-04:002008-09-22T17:35:00.000-04:00My marathon was pretty intense too. I did a couple...My marathon was pretty intense too. I did a couple of halfs after that and then basically stopped running. Just looking for some motivation to get back out there.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-18177821.post-47976309254165788912008-09-22T10:17:00.000-04:002008-09-22T10:17:00.000-04:00Aqua Joe strikes again :-)Joe, my coach tells me t...Aqua Joe strikes again :-)<BR/><BR/>Joe, my coach tells me to take in 20 oz of sports drink AND 20 oz of water an hour during Ironman. On top of that, I need 200 calories an hour plus 500 to 1000 mg of salt. A lot of that salt comes from the food I eat, but I supplement with s-tabs when I have to. I use this new electrolyte drink from Power Gel that works really well.<BR/><BR/>Jodi is right though. Everybody is different. You have to train your body to take in the fluids, food, and salt you need to run, even when you'd rather barf. Practice your nutrition plan every long run, over and over again.<BR/><BR/>Congrats on another great marathon finish. A lesson learned is a valuable lesson indeed :-)Weshttps://www.blogger.com/profile/11399853707178925175noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-64195926692744475142008-09-22T09:58:00.000-04:002008-09-22T09:58:00.000-04:00Try a new hydration tool called 'AquaJoe'....Try a new hydration tool called 'AquaJoe'. It's a sports drink powder holder/dispenser for athletes. You can bring along your choiced of poweder & its much lighter than carrying lots of liquid. It's ideal for any run/race where you have access to clean water. There is a video of it on their site, www.aquajoe.com .Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-18177821.post-69603943265822283492008-09-22T08:16:00.000-04:002008-09-22T08:16:00.000-04:00You're no doubt going to have a lot of conflicting...You're no doubt going to have a lot of conflicting advice in this thread, but here is my .02<BR/><BR/>- You didn't take in enough electrolytes. Half strength regular gatorade has almost no salt. 4+ hour marathon runners are very susceptible to hyponatremia from drinking a lot of low electrolyte beverages for extended periods. Gatorade Endurance was made for a reason. That being said, everyone is different with their salt requirements so this is something you have to figure out in training and adjust based on weather.<BR/><BR/>- Cliff bars, while a great recovery food and ok on long bike rides, are not a good choice for marathon running. The fiber is going to pull additional water into your gut. Plus, it's not that easy to digest. You need sugar, and for a 5 hour effort you need more than you were taking in.<BR/><BR/>So my guess is hyponatremia or a bonk from not enough carbs, or a combination of both.<BR/><BR/>But good on ya for pushing through and getting to that line! <BR/><BR/>:-)<BR/><BR/>JodiJodihttps://www.blogger.com/profile/15569509029841348727noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-25361827519034004322008-09-22T02:35:00.000-04:002008-09-22T02:35:00.000-04:00Wow, this is not the race report I expected to rea...Wow, this is not the race report I expected to read. It is obviously not the one you expected to write. As I was reading it reminded me of Rocket City, but it seems to have gone beyond that.<BR/><BR/>I wonder about the sleep the day before? But traditional wisdoms says that two nights pre race is the important sleep night. <BR/><BR/>Michelle's suggestion of more easily digestible food makes sense, but didn't those bars get you through the long runs. My only other thought, and Eric already hit on it, was the electrolyte tabs. I used them in DC and WV last year with good results.<BR/><BR/>I'm sorry that this race turned out this way for you. You've got a couple more chances this year to experiment with getting to the finish line feeling better. I hope you are able to figure it out. Are you really thinking of giving it up?Darrellhttps://www.blogger.com/profile/15217970340507557462noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-57394589181997571582008-09-22T00:13:00.000-04:002008-09-22T00:13:00.000-04:00Joe,Congratulations on your finish, no matter how ...Joe,<BR/><BR/>Congratulations on your finish, no matter how ugly it was for you.<BR/><BR/>A few things on your rotten four miles to the finish.<BR/><BR/>1. I don't see any mention of electrolytes in your race report. E-caps, S-Caps, Saltstick Caps? Do you use them? I take one S-Cap every hour in a marathon or trail run.<BR/><BR/>2. How was your hydration before the race? I've always felt that hydration starts two days before the event. I like to have every cell in my body all plump with cell juice. I hope I'm not getting to technical here...<BR/><BR/>3. Do you use hammer gel or gu during your races to fuel the engine? I use unflavored hammer gel. For marathon I take two packets and hour.<BR/><BR/>If you feel like you had these bases covered them maybe you just had a bad day. But how can you say that when you crossed the finish line? That's much better than a DNF!<BR/><BR/>Cheers!<BR/>EricJourney to a Centumhttps://www.blogger.com/profile/06294889164059934956noreply@blogger.comtag:blogger.com,1999:blog-18177821.post-25637085446013928302008-09-21T23:09:00.000-04:002008-09-21T23:09:00.000-04:00Joe,I'm not the best one to advise you, becaus...Joe,<BR/>I'm not the best one to advise you, because I'm constantly being told I don't drink enough. I have given up on the electrolyte drinks - they make me feel sick and I can't get them down. I use s-caps and plain water, and I supplement with real food. I would say this though - think about the calorie output you've got going on during a marathon, and the calorie input you have. One bite of a clif bar every 20 minutes is not very many calories, plus they are not easily digestible calories. Think about switching to something that can digest easily - and think about variety, so when one things sounds horrid, something else will work. <BR/><BR/>Here's what I ate yesterday in the 50k:<BR/>water - 50 oz (Eric says not enough)<BR/>peanut butter filled pretzels (2 snack bags)<BR/>a powerbar harvest bar<BR/>a tlc granola bar<BR/>mashed garlic potatoes<BR/>1/2 banana<BR/>animal crackers<BR/>a handful of trail mix<BR/>a can of Starbucks double shot<BR/><BR/>That's a lot of food, but I was out there for a little over nine hours. Eric likes those breakfast cookies, beef jerky and trail mix too. And pb&j sandwiches.<BR/><BR/>I pack stuff like that along in a marathon too - when your tummy gets wonky, some of the plain stuff helps.<BR/><BR/>I'm sure you'll get loads of good advice here!Backofpackhttps://www.blogger.com/profile/13779487553272296752noreply@blogger.com