Running Distances and Power Gels?

endorphin_junkie

endorphin_junkie

Cathlete
I'm training for my first race in October (1/2 marathon) and my long runs are getting pretty long (for me;-) ). Tomorrow is 14k. The running clinic gave us some power gels and bars to sample and I'm thinking that I may try the gel during my run tomorrow. I'm wondering when do you use the gel, do I consume it at the half way point or wait until I start to feel myself running low on fuel. If I'm feeling good do I just not use it and risk hitting the dreaded wall? This is all new to me and I want to optimize my stores to meet my personal goals. I'm confused! Thanks for any input Ladies:)

Take Care
Laurie:)
 
Hi Laurie...:)...For me...I never used gels until I started marathon training. I didn't use them in half marathons. I also had to experiment with them to find one I liked. In my opinion I wouldn't use it in the 14K unless you feel just a little bit low...In my long runs I usually don't ever have a gel until about 10-12 miles of an 18 mile run and maybe only one more. I know Sarah uses more in her runs. Do you use a sports type drink when you run longer distances?....I hope this didn't confuse you more...:)...Carole
 
Hi Carole, don't worry, you didn't confuse me more:) I don't use any kind of sports drink, just water. Maybe I'll experiment with those before using the gels. I had mixed feelings about the heavy promotion of bars and gels by the clinic. On one hand they are all experienced distance runners but on the other hand they stand to profit if I buy more of their products. I think I'll tuck the gel in my waterbelt just as a security blanket;-) I thought it was interesting that the one they gave out is heavy on caffeine and potassium as I always have a banana and a coffee before my run, I'm running on that fuel already.

I'm always a bit nervous running a new distance but thoughts of all of you experienced distance runners at Cathe confirms that 'I CAN DO THIS!!':)

Take Care
Laurie:)
 
I would definitely check out a sports drink first before using the gels. Also on longer runs a bigger breakfast might help carry you. I have oatmeal or Peanut Butter on toast on my long run days...:)...and yes, YOU CAN DO THIS....
 
Hi Laurie,

When it comes to fuel and hydration when running long distance everyone is different. While Carole says she doesn't eat anything for a 1/2, I do much better if I use a gel after about an hour into the run. If/when you plan on experimenting you should plan on eating before you run low on energy, around 45 minutes to 1 hour after you start running. If I'm not using gels (favorite is Accelgel) then I drink Accelerade sport drink. When I eat gels then I drink water since the gels are a concetrated form of what is found in the sport drink. There are many benefits to using one or the other..... better hydration, more energy, less muscle damage, lower percieved exertion level, less immune system suppression, faster recover, a better workout tomorrow. An excellent book on nutrition for runners is Runner's World Performance Nutrition For Runners by Matt Fitzgerald. As I said, everyone is different. Last year I trained with a woman who didn't start in with either gels or sport drink until the 15 mile point. Part of the usefulness of the long training run is practicing what works, or does not work, for you.
 
Thanks Carole and Elaine:) I finished my 14k about 15 minutes ago. I didn't bring the gel but know now that I should have and will definitely experiment next week. The first 11k were fine, the last 3 I was just plain old pooped out:p I was able to finish with a little sprint though. You're right about the bigger breakfast on long run days Carole, oatmeal or PB will definitely stick to my ribs a little longer. Thanks for the book reference and advice Elaine I really appreciate it:) Off to stretch and bask in the ample endorphins coursing through my veins:7

Take Care
Laurie:)
 
Hi Laurie-

This is the summer for triathlon training for me! I've got one under my belt ( a mini tri) and an olympic tri coming up in Sept.

Like the others, I have found a bigger breakfast, oatmeal and banana, or a PB and J sandwich works great for. I do use the power gels, and they help immensely for me. Usually I take after every hour of exercise and they really do help me to endure. I don't do sports drinks ( mostly bec. I don't care for the taste) but the gels work wonders for me. I like Power Gel, made by the same people who do Power Bars. I try not to do the ones w/caffeine in them as that I find I bonk faster ( the "high" is good , but the "low" is lower.)

I will say everybody is different though, and you have to find what works best for you.

Good luck w/ your training!!! Lynn M.
 
Hey Laurie! It sounds like you did great for your 14K!! I just started using 1 gel for my runs longer than 12 miles. I really like the Vanilla Gu or CarbBoom Apple cinnamon. I take them around mile 7 for a good boost to get me through the workout. I also try to eat a good dinner/ carb snack the night before a long run. I can't eat a whole lot before a run or I'll get sick so it works for me! Just pin it to the inside of your shorts if you don't have a gel pocket!

Hugs,
 
Laurie,

You could also use edurolytes throughout a longer run and on hot days.I added them to my training for my half this yr and theyhelped alot. I took two of them before my half then only one powergel and then another two edurolytes and that kept me through the half. I normally would have done at least 2 gels before but with the edurolytes which are electrolytes I only needed one. Hope this helps!
 
Thank you ALL so much for your input. There is such a bewildering array of products out there and after my last long run I know that it's time to start experimenting with my pre-run eating and giving my body what it needs when I'm running for over an hour. Good thing I've got 7 more long runs before my half to figure out what's the right product for my hard working body:) Thanks again Ladies!:) I don't know what I'd do without this forum to help me wind my way through this deceptively complicated training experience.

Take Care
Laurie
 
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