I got up early Saturday and was out the door by 7am. Granted, this wasn’t as early as I wanted but it’s better than later, I figured, and I was still moving. I brought along my new Nathan handheld and stuffed the pocket full with my inhaler and a package of Power Bar Energy Burst (by the way, those things taste like Gushers! Delicious!)
 |
| My new handheld |
I stuck to my walk-every-mile pattern in order to keep my lungs happy, and although I was cruising along at a wicked slow pace, I was knocking out the miles. I did have a minor mishap between miles 7-9 when I decided to run on (what I thought were) some innocent looking dirt trails. Turns out, they were vicious hills in disguise and I kind of wore my legs out before I even hit the turn around point. (The 15 miles covered over 2700 feet of elevation gain!)
Oops!
Anyway, at mile 12.5 I immediately began to notice that I was suffering. I had drained my water bottle once and filled it up a second time, but it was nearing empty and I didn’t have anywhere else to fill it. The bottle is 22 oz so this meant that I had drank 44oz of water/Cytomax over 12.5 miles. Apparently on me, and with these absurd temps, that wasn’t enough because it even escalated to goosebumps and chills– a sure sign I was dehydrated!
Not only that, but I was noticing that my stomach was acting a little wonky. Every time I ran, it would get all strange feeling, but then it would go away when I walked. Near as I can tell, my body was trying to shout, “Listen up, I’m hungry!” but I wasn’t listening. I told myself I had eaten the entire package of Energy Bursts (roughly 200 calories per package) so I should be fine, right?
After I suffered through the last couple of miles and was happily at home, on my couch, wearing compression, and enjoying air conditioning, I started to think through my levels of misery on my run. Bottom line? I think I was dehydrated and insufficiently fueled.
 |
| I used this to train for my half back in May |
During the spring months, I had been running with a waist belt and I was happy with it. I have big ol’ hips so it didn’t bounce and I enjoyed not having to carry anything with my hands. However, the two attached water bottles were only 6oz each, so that meant I had a max of 12oz of fluid on me at any given time. Definitely not enough. Also, I realized I was dehydrating myself further because it was a pain to reach around to my back and dig the bottles out of their pockets. I was avoiding doing it, and therefor, not drinking enough water.
As a cure, I decided to purchase the Nathan handheld. I don’t love carrying it in my hand but it holds almost twice as much water as my waist belt so I decided I could learn to live with it. However, I’m starting to think that on runs any longer than 15 miles I am going to need much, MUCH more water! Granted, I can always refill the bottle, but when I’m out on trails, there isn’t anywhere to do this.
38 Comments
I usually wear my water belt. I have a hand held but hate carrying it on runs…so annoying. I really don’t like having anything extra but it’s a must. These days when its so hot, I always make sure I have water stops on the mind and always bring cash in my belt in case I have buy some. In marathons, I carry nothing because there are so many water stops that you don’t have to worry about. Anyway, the water thing is just kind of annoying!
Does the Cytomax have any calories and salt? I think you need that too during a long summer run. (Gatorade still works best for me as far as GI issues). I really don’t like to eat during a run, but I think people rely on things like Shot Blocks. If I had to eat I probably would want a granola bar, but I’m not sure that would digest easily during a long run. I have a waistbelt that holds a full-size water bottle, but you might want to look into the Camelbaks for your long runs.
Cytomax does have calories and salt! In fact, I actually see it at a lot of races out here. I’m not typically an eater running either, but apparently that doesn’t work for my body once I get past 13.1 miles…can’t say that I blame it either! 🙂
I use a handheld, and if I am doing really long runs I do looped courses somewhere that i can get back to my car at a ahlfway point and refill my bottle (I bring a small cooler of gatorade, etc) take some GU, wipe off, then I am off again!
I’m going to have to consider doing loop runs. I’ve never liked them because I’m a mental baby and there is a good chance I’ll get in the car and go home!
I do loops too and there have been times when it is tempting to call it a day when you arrive back at your car. I have found that if I do a loop in one direction hit my car to refuel and the do a loop in the other direction it feels less loopy and annoying….um I think that makes sense, and is more interesting since you are hitting new scenery.
I used to use a waist belt but when I started running some trails, I bought a hydration vest and I love it…I feel really goofy wearing it on the road but I like it a whole lot better than my waist belt now and never run out of water!
I use a hydration pack b/c the belt moves around on me (plus it doesn’t carry enough) and handhelds would just get tossed in the first bush I passed. However, when I have a serious long run, I’ll either stash water and make loops – stopping each time to rehydrate – or I’ll recruit a friend to play mobile water station. I did the latter this past Sunday for my 18 miler. With temps hitting 90, I went through over 4 liters of water.
As far as food, my 18-miler was fueled with water, clementines, blueberries, and a single GU. I much prefer real food to GUs, Bloks, and such. But I can’t eat a lot at a time, so I eat small bites often.
I don’t mind the handheld when it’s half full but my chicken scrawny arms don’t love it when it’s full and heavy 🙂 I do have a small Camelbak that I’m starting to consider using
Anything over 15 miles I try to get someone to ride a bike with me and bring water or I make a loop past the house to refill.I just go a hydration vest and I am excited to try it out as I start training for long trail runs. Might want to think about something like that. I also switch to using gus because I feel as if I get in more calories than eating shot blocks or sharkies. Sometimes I bring cookies too. Really all you need is sugar. I’ve heard of people stopping at gas stations to get pop tarts. Lastly, and then I will leave you alone-check out Jeff Galloway. He totes that the run-walk method actually makes your time faster.
I am prepping for a 50k and the fuel part is the biggest problem for me. I have colitis so a lot of what runners eat on the trails wont work with me. I am sort of stuck to gu and gummy stuff. Same for hydration, I have to be very careful, pretty much just water.On the trails I wear my pack, on the roads I carry a hand held.
It’s been working.. this heat has been horrible this summer, I drank 2 liter on a 9.5 miler… insane…. in the winter I do 15 with just a hand held…
I usually just use gu. I have a camelback that I run with, and I usually have to refill it along the way. When Marathon training, I’d try to refill it. I can’t run past my house to refill because I will just stay home (it’s terrible, but I can’t help it. Haha).
I AM THE SAME WAY WITH MY HOUSE. I have the mental willpower of a gnat, apparently. I like to go halfway out because then, I have to complete the distance just by running back home. If I check into my house to get something, game over!
When I was running long runs, I always filled up my hydration pack…..didn’t mind it a bit. It actually wasn’t enough fluid for me when I ran the last half-marathon, because I drank a cup of water and a cup of cytomax at every station, and completely drained my Camel!!
I bring my handheld (it’s amazing, the CamelBack podium chill with a pressure valve in the mouth piece so you don’t have to worry about opening and closing the lid when you’re running) with me on runs <6 miles and suck it dry.....you definitely need to pack more aqua.
Maybe you’re going to have to run in more city like places, or loop into them, so you can be by places with available water for refills.
I have never run that distance, however I’m wondering if you can add more bottles to your fuel belt?? I’ve seen them with four?? or does that mean you have to buy a separate belt all together? boooo. I use a hand held b/c I like it. I would say HYDRATE lots before and learn to go on less, ie: just small sips. However, in this heat it’s kind of outrageous to not drink tons of water so maybe wear the waist belt AND carry the hand held?? try adding a clip to the hand held so when it’s empty you can clip it to your belt?? I don’t know?? 😛
NICE work on those 15 miles! Isn’t interesting to try and tweak those long runs.. as long as I have been running I feel like I never perfect them and that they are ever changing. I use the Simple Hydration system and plan my route where I can stop and refill my bottles at fountains. I occasionally use a camelback the hand held Amphipod if I am running in a place that has no fountains. I am also a huge fan of real food on long runs. Thanks for sharing!
Way to go on the 15! My longest run was 13.1 which I did last week and my CamelBak was a lifesaver! I have the small one–it holds 50 oz and I drank every last drop. I also carried one little bottle of water by hand that had Nuun in it. I drank that for the first 3 miles and then used the CamelBak water for the rest. I drank the bottled water first to get it out of the way because I despise carrying anything by hand when I run.
I’m attempting another 13.1 this Friday but I know I’ll need more nutrition because I had Honey Stinger chews with me last time, but those things ran out and I was dyyyyying. I have the Honey Stinger waffles and will bring those with me this time! Good luck! 🙂
I just bought some Honey Stinger gels for this weekend– figure it is time to try something new!
I have a fuel belt I use for long runs but it’s kinda annoying. I really wanna try a camelback instead!
I like Swedish fish on my runs!!
I drop water or gatorade at key points along the route and then drive back to the starting point. Make sure to hide them!! There’s nothing worse than coming back to a bush and realizing that someone stole your fluids! I’ve also used a belt and a handheld (looove my amphipod!) at the same time.
I use apple cinnamon hammer gels for fuel. Love them, they taste like apple pie! If I need something extra, I like swedish fish too.
I would throw such a tantrum if someone took my water!
15 miles!!! Good for you, girl!!
One time I carried a baggie of honey, and around mile 7, I just tore into the corner of it with my teeth LOL
This image totally made me giggle 🙂
Did you eat anything before hand? For runs over an hour, I like to eat something first- usually banana and pb tortilla roll up, and I run as soon as 30 minutes after eating it. With that, I’m gone up to 15 miles without additional fuel, but I usually bring energy chews (love honey stinger). Real food- pretzels, dried fruit, etc is a great idea too.
As for water, that’s tough if there’s no where to refill. I wear a fuel belt and have a few water fountains where I can fill up, or loop past home. It is crazy how much you need in the heat! I’ve been learning that the hard way some of these hot days.
I do eat beforehand! About an hour before, I drink my coffee (per usual!) and have two pieces of wheat bread with peanut and/or almond butter on them….and it has to be bread, not toast. One of my weird things!
I carry one of my beloved handhelds (http://drrachelruns.com/2012/06/22/friday-favorite-handheld-hydration/). I use just sport beans during runs, but sometimes a smoothie or some UCan before a run. As for real food for really, really long runs, I like those tiny jelly packets you can get at diners. I also like dried mango and gumdrops. 🙂
Long runs equal a water belt. I’m fortunate in that I am now with a training group, so I can refill a lot at different points. For fuel, I carry a Gu or other gel and even shot blocks depending upon how many miles. I have carried Clif bars in the past, just have to find what works for you. Before a run, I eat at least a small bar or banana as well.
When I do long runs (in this heat, I count anything over 3 miles as a long run), I have a CamelBak Annadel I bought LAST summer when I started my marathon training. I don’t carry any snacks but I fill the Camelbak with Power-ade and I add a little extra powder for the extra calories and electrolytes. Now I am training for my second half and I am thinking of jelly beans or something. During my full marathon, my half split was actually 12-15 min faster than my half PR and I credit it with the Gu and Power-ade we were provided starting at mile 8. The CamelBak holds 48 oz of fluid but has room for an extra “bladder” so it can hold 96 oz but I only use the one.
I’m the same way and can get dehydrated so easily on longer runs it feels like. I have to bring the Nathan along for any longer runs. I will say you get used to it. 🙂
Try small bites of PB&J sandwiches and candy (the bite size snickers bars are my favorite). I also use chocolate covered espresso beans on super long runs (i.e. ones that go on into the night where I need caffeine). If you’re properly hydrated (you stomach is still processing calories) and you’re not pushing your pace too much, you might be able to eat this stuff.
I use the same handhelds – Works great.
Use two handhelds for med distance, handhelds and small Camelbak for longer distances. Not fun when you run out of water in hot conditions with miles to go.
Food – Fig Newtons, Nature Vally peanut butter crisps, beef jerky, …
I carry the Nathan bottle but plan for a water fountain to refill along the way for longer runs. I also put Nuun in it and may/may not add Nuun to the refill depending on the day. I carry clif shot blocks for fuel and love them!
Tim Noakes just released a book called “Waterlogged” that goes over hydration among athletes, especially elite / ultra athletes. It’s a good read from a highly respected exercise scientist that shatters many of the previous rules/thoughts on hydration. A real eye-opener. I bet it would answer many questions for you.
I cannot run carrying water on runs it drives me crazy, I know I am weird. Luckily they provided it on marathon courses. So half way through our long runs my training buddy and I will schedule in a 2 minute pit stop at somebody’s house to chug a water bottle. Such a bad method. I know.
Hi Heather! Showing some love from one SPA to another! 🙂 For my long runs I bring my Camelbak which carries 70oz of water; it’s the only way for me. Handhelds & belts are great for shorter run (<8 miles) but I dehydrate easily so I always run out. The other thing I love with the Camelbak is it has compartments that I can store my fuel (organic Honey Stingers), phone and keys in. If the Camel seems like it would annoy you to carry (some can't stand it) I would set up some coolers along your route. Good luck figuring out what works best for you!
I am a novice but my guide in my Uncle is experienced. I also read a lot of forums. My advices that have helped in long runs: Drink at least 40 oz of water. I don’t do Gatorade before a run. I believe it is best after to recharge. Eat a banana and a half bagel. Leave earlier so you aren’t dealing with heat as much. Use fuel belt that carries a big water bottle. I have an old one that can carry a 32 oz bottle. Drive your course and drop off bottles or do a point and back and drop water where needed. Gu isn’t enough substance for me. I like those honey stingers myself. Good luck. 🙂
Nice work on 15 miles! Huge accomplishment!
For my long runs I carried my Nathan water bottle and refilled. Unfortunately my stomach hated me during runs and eating wasn’t an option because I’d get sick. I never tried them but someone suggested salt tablets because they’d help keep water in… I couldn’t eat the sugary stuff so I tried pretzels, but they were a bit dry and made me thirsty 🙂 good luck!
I have a Nathan waist belt similar to the one you have but it has two 10oz bottles…and a useless pocket. I’m pretty much transitioned over to my Nathan handheld {like your’s} and a SPIbelt to hold my phone and food. I’m pretty good with water and as for food, I try to have something with me. When I had long runs for marathon training I would take more chews that I technically needed, just in case. Sometimes I just got hungry. Other times I’m pretty sure I used the excuse to dig out chews as a reason to walk when I really didn’t want to run…