I just read the website for that race. How funny! Makes my stomach
ache just thinking about it. Good luck!
On Feb 3, 10:44 am, <bawil...@suddenlink.net> wrote:
> Thanks Todd for all of the advice. I will have to give the gels another try.
> Maybe try a different brand and I really have to try to slow my pace. My
> natural stride is at about 9:30 so slowing down is harder than I thought it
> would be. I don't realize my speed until I have gone too far. I have a Nike
> Plus that I should start actually using so I can see my pace as I go. I have
> 17 on Sunday so I will let you know how it goes...
>
> Anyone for a fun race this weekend should join my husband and I for the
> Krispy Kreme Challenge in Raleigh. www.krispykremechallenge.com
>
> ---- Todd Barber <reefb...@reefball.com> wrote:
>
>
>
> > I hope some of this advice helps. First of all....let me say that when my
> > milage first went past 13.1 until I was up in the 18+ range there were a lot
> > of really bad (okay horrible) long runs. I presume like me...you probably
> > had a good deal of time running 1/2 marathons or less when a "long run" was
> > 11 miles. Well...there are just a lot of issues that start to pop up past
> > mile 11 that it takes some time and experiance to get used to before the
> > long runs become fun (and trust me...you are gonna start looking forward to
> > those long runs).
>
> > The first issue you gotta solve is the gel issue. You just HAVE to have
> > some carbs to go much past about 2 hours of running unless you enjoy feeling
> > horrible. (You might get through a few more with really smart carbo loading
> > or it might hit you earlier with no food before a run).
>
> > If you wanna see how hard it is to run without carbs [and this is actually a
> > good training component]....on one of your trainning runs this week, don't
> > eat any carbs for dinner (maybe just some meat and fat like an Atkins diet
> > meal) and don't eat any breakfast or even sugar in your coffee...then go out
> > and run and use only water. If you wanna be sure you are in the carb free
> > mode you can even get a test kit at the pharmacy and check your urine to see
> > if you have Ketones present (a sure sign your body is running on only fats
> > which happens when no carbs are available). If you have a little carbs left
> > run the first few miles at a faster training pace....but pretty soon...you
> > are gonna start feeling that same terrible feeling you get on the long
> > runs...and your pace will slow to an LSD pace. Note both this pace and how
> > you feel. Keep running in this mode to help train your body to be able to
> > burn fats better and to conserve glycogen....a skill that is gonna be really
> > handy on your longest runs later. Don't push to hard on these carb free
> > runs....recovery time without any carbs can be longer than expected.
>
> > The next day...try the opposite...carb load with a spagetti dinner and eat
> > some banannas or bread or your favorite carb only food in the morning before
> > your run. Drink Gatorade/Sports Drink freely during the run and take a
> > sports gel (I will tell you later how to tolerate it) 15 minute before the
> > run and every 45 minutes during your run. Note how much faster you run and
> > how much better you feel.
>
> > Now you will have a basis to understand exactly how you feel both "with" and
> > "without" glycogen stores in your body. AND on the really long runs you
> > will be able to recognize the difference between your muscles really giving
> > out (going further than you are trained) verses your glycogen running out
> > ("the wall"). This is important because you can do something about "the
> > wall" but you can't do anything about over training except stop running that
> > day and waiting on your training to catch up with your mind's desire to run
> > further.
>
> > Now..the next "lecture" is about speed.
>
> > From what I can tell in your email, you are really going to need to slow
> > down for your long runs. For your speed....on a 40-50F degree day with a
> > perfectly flat course with no wind...you need to be running around a
> > 10:45-11 minute mile for a 16 mile run. Add any hills or increase in
> > temperature or wind and it's gonna be even slower [I have charts that help
> > me project for wind, hills, heat but you would be surprised how many extra
> > seconds you have to add for these factors]. And I am not talking about at
> > the end of the run...you gotta start out and stay slow. Running fast at the
> > begging or even hitting a hill early on can really burn up the carb stores.
> > On LONG runs...when in doubt go SLOWER...it won't hurt your training..you
> > can always add speed during weekly workouts or once you are at your full
> > mileage goals you can add some speed (even in the last 20% of a long run if
> > you really feel like you have energy you can add a little speed then...just
> > not at the begining of the long runs).
>
> > OK back to the Sport Gels....many people have problems with fructose (the
> > sugar used in a lot of them)...so try brands with Maltodextrin. Also..there
> > are MANY different textures. GU is very very thick, Powergel is very
> > liquidy (too liquidy for my taste). Lately, I have been impressed with
> > Accell (it is fairly liquidy, has a good taste..I like the chocolate
> > flavor...and has a little bit of protein..good for very long runs). There
> > are different flavors/brands...experiment till you find something that
> > works.
>
> > Next is Caffeine.....at this can be important if you are willing to use a
> > legal chemical enhancement (and even works better if you are not a coffee
> > drinker).....Caffenine really helps the body to burn fat more efficiently
> > (hense sparing some of your Glycogen). I usually have 2 cups of strong
> > coffee before a run and use a gel that has about 20-40 mg of caffenine in
> > each packet. On race days, I sometimes use a caffenine pill (No-Doze)...but
> > DONT try this the first time on a race day as caffenine pills can really
> > mess up some people's stomach. (You have been warned). Studies on this
> > vary from starting caffenine from 1-3 hours before a long run but the all
> > agree that it's helpful. [It is also helpful NOT to drink caffenine for 2-3
> > days before the long run so your body does not have a tolerance to the
> > caffenine]. [Final Note: The present IOC legal limit is a urine
> > concentration of 12µgml of caffeine]
>
> > The NEXT thing is shoes.....you really gotta have comfortable shoes if you
> > are gonna pass the 10 mile mark on pavement....and not only comfortable not
> > WORN OUT...your shoes should have no more than 200-300 miles on them for
> > long runs....less is better as long as they are broken in enough to not
> > cause any blisters....and trust me this one is critical too once you start
> > passing the 18-20 mark you are gonna thank me on this one.
>
> > And if all else fails, an option is Tylenol....just one before a long
> > run....in my mind this is cheating and it's dangerous to take any pain
> > killers before running because you are more likely to injure yourself and
> > some pain killers (NSAIDS) can cause serious dehydration issues. But I do
> > admit to doing this on occasion. When I find them useful is when I have a
> > known issue that I have dealt with and know is not going to cause injury
> > from further running (I have an old ankle injury that has healed but bothers
> > me from time to time for example). This might be the case for your knee
> > problems for example. I am not recommending this...just stating it as an
> > option.
>
> > And I DO now recommend the ice bath...but only in regards to decreasing
> > RECOVERY TIME...not to make the long runs less painful.
>
> > And as a final disclaimer...I am by NO means an expert on any of this...just
> > my own personal experiances on the journey to my first marathon.
>
> > Thanks,
>
> > Todd R. Barber
> > Chairman, Reef Ball Foundation
> >www.reefball.org
> > 252-353-9094
>
> > Skype name: toddbarber
> > Cell Phone 941-720-7549
>
> > 3305 Edwards Court
> > Greenville, NC 27858
>
> > Inbox protected by ClearMyMail
> >www.ClearMyMail.com{c2509d95650d4b87a5a76fe30c468363}
>
> > ----- Original Message -----
> > From: <bawil...@suddenlink.net>
> > To: <greenville-running-club@googlegroups.com>
> > Cc: "Todd Barber" <reefb...@reefball.com>
> > Sent: Monday, February 02, 2009 1:03 PM
> > Subject: [GRG] Re: Ice Baths work--Thanks for advice.
>
> > Todd, you are a braver man than me... well, besides the fact that I am a
> > woman, you are braver none-the-less! I am still on ice packs not yet to the
> > ice bath stage, but that could change soon. I did 16 yesterday and it was
> > horrible and my 14 the week before was horrible as well. I am really
> > starting to doubt myself in a full marathon. I had absolutely no energy to
> > keep going. NONE! I tried a gel, but it made my stomache really cramp and
> > I have an issue with food texture so it makes me gag. I did have 16oz of
> > gatorade on the run. Any suggestions on how to get me over this hump would
> > be swell. My knee is still an issue, but that is never what stops me from
> > wanting to go farther. It is more the fact that I absolutely can't pick my
> > feet up. My midweek runs are great. My pace is decent. I did 7.2 miles
> > with an 8:47 split on Thursday, but on Sunday at mile 8 of a 9:30 split I
> > was completely spent.
>
> > Thanks guys and Todd... sounds like you've got this in the bag to me. If
> > the gels help you it really can't hurt. Whatever works for you, although I
> > am not an expert obviously. Just seems like it helped you and you had a
> > great run...
> > ---- Todd Barber <reefb...@reefball.com> wrote:
>
> > > I believe it was Dave Lovelace that suggested jumping in a bath full
> > > of ice water after long runs. And I do remember saying I was too
> > > chicken of cold water to do such a silly thing. Well, yesterday I
> > > completed my first 22 miler and I was numb enough from the run that I
> > > figured what have I got to loose
>
> ...
>
> read more »
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