Gu or Not To Gu, That is the Question

For this round of race training, I have quite a few runners new to training for the half-marathon and
full-marathon distance. I love working with newbies to distance racing. They have so many questions and are so eager to learn.

One question that has surfaced over and over during this training cycle is, "What about GU? Should I be using sports gels? When should I use them?

Each of my runners gets a training packet that's several pages long and in that packet is information on and "rules of thumb" for pre-run fueling, during-the-run fueling, and post-run fueling. But like most of my race trainers, the sections of the packet that gets viewed the most are pages 1 and 2--the training schedule and the workout descriptions and their personal training paces. LOL!

I think another reason these questions keep surfacing is that they keep hearing other information from their running friends...."Well, I use this." "I take that." "I use Gu this many times during a run." "Oh, don't use that." "You don't need this." "You should do this."

And you know the problem isn't that these well-meaning runners are giving them bad information. The problem, is that they are giving these new distance runners solutions for what works for themselves. With so much and such diverse information, my new-to-distance runners become overwhelmed and not sure what to do. Also, as a new distance runner, and well, like most anybody, they want "the" definitive answer. There in lies the problem. There isn't one answer.

Remember, up in paragraph two of this post, I mentioned that in each runner's training packet, I provide them with "rules of thumb" for fueling? Well, that's really as specific as it can be. Rules-of-thumb, guidelines, a set of parameters. Each runner, then has to use the 14-18 weeks of training to figure out  (based on those parameters) what works best for them.

I had one runner that in the marathon race, she used a gel about every 10 minutes. I would not recommend that to anyone, because for most that would cause stomach distress. But for her, it worked. She determined that for herself through her training. Whether it was more of a mental security factor or a physical need, I'm not sure, but nonetheless, it worked for her.

So, unfortunately I can't tell my newbies, "Here do exactly this." But, what I can provide them with the following parameters.

During training, eat a well balanced diet of approximately 45-65% high quality complex carbohydrates, 20-35 % polyunsaturated fat/monounsaturated fat (and yes a little bit of saturated fat), and 10-35% protein (from lean meats and plant sources).

Your body can store about 2000 calories of glycogen (fuel) in the muscle. This is your primary source of fuel on the run. If on a regulare basis, you're eating a good balance of the macro-nutrients listed above (Carbs, Fats, Protein), then you should be keeping your glycogen stores in good check.

Sports Gels, chomps, blocks, chews, etc. are designed to help you keep from completely depleting your glycogen stores during longer runs. If you're running an hour or less, you really don't need sports gels and the like. If you're running 1.5 hours or more, then it's a good idea to start supplementing with an additional fuel source.

Most fueling supplement companies suggest taking their product every 45-60 mins, but again that's just a recommendation. I personally take one about every 5 miles, but again, that's what works for me. The true key is listening to your body and getting into a routine of taking such supplements in a regimen that provides you with fuel before you feel like you need it. If you wait until you are fatiguing to take something, then more than likely it won't get into your system in time for it to really do you any good.

The other thing to keep in mind is that gels, chomps, chews, bars, etc. are not the end-all source of fuel. I began running marathons back in 1997. Back then then only fuel I know of that was available (at least where I was in NC) was PowerBar. It basically was a nasty leather bar that you chewed on and chewed on and chewed on. I think I'm still chewing on the first bar I took back in 1997. LOL! Not too long afterward, PowerBar started making PowerGel. But before that, about the only thing available was Gatorade for fuel.

Somehow runners prior to the 2000s were able to run distance without these handy little packets. That's the key word....Handy. Usually a serving of fuel is about 100 calories, These products are convenient, easy to carry, 100 calorie packets of fuel. It takes out the guess work. Simply open and eat.  However, you can use real food too and it be just as effective. Here again, you have to experiment with what works for you. I have one runner who eats dates on the run. Another eats an oatmeal cookie (kind of like a ginger snap). Another runner carries a little baggie of pretzels. And still another makes little pbj sandwiches for long runs. They all have around the same number of calories comprised mostly of simple carbs for quick and easy digestion.

Gatorade and similar sports drinks provide basically the same thing as sports gels. So when taking a sports gel or your homemade energy food source, it's best to wash it down with water not sports drink? Why? Well, since the both provide essentially the same thing, you're basically getting a double whammy of carbohydrates. For some this can cause stomach distress. So rather than risk that, wash down your energy foods with water and save the sports drink for a hydration stop when you're not taking a supplement.

So, again, many are probably still frustrated that I haven't provided "The definitive Fueling Solution," but you have some guidelines. Use your training time to experiment and discover what works for you. Each runner is unique and you have to discover your own tricks of the trade.

Conquering the Beast

It's been a few days since my race trainers completed the Raleigh Rock-n-Roll Full and Half Marathon. This group is an amazing group of individuals. 

Their training was one of the hardest that any of my groups has had to endure. Here in NC we have cold winters and the occasional snow, but nothing like we had this past winter. They ran through 3 winter ice/snow storms, but it didn't deter them. They persevered. Having trained in ice, snow, monsoon rains, and frigid temperatures, what did race day bring? A hot 80+ degree day. Mother Nature can be very cruel. 

Not only was it hot, but the course was extremely hilly. We train on hilly routes, but this race course was unforgiving. So much so that the elevation map doesn't even truly represent the actual elevation gain.  But, my runners persevered. 

In the best of circumstances, a marathon is extremely taxing and emotional. I balled after crossing the finish line on my first marathon. I couldn't control it, just all came out. But in a race as unforgiving as the Raleigh Rock-n-Roll it can really make you question yourself as a runner. Part of that is exhaustion letting the doubt-monster creep in. The other part is just the nature of being a runner. Always wanting to do better.

With any marathon, the projected goal finish time is just that...a projected goal finish time. It's kind of a target in which to structure your training around. Sometimes, it's too aggressive for an individual and sometimes it's not aggressive enough. Projected goal times don't factor in things like elevation, weather, temperature, or the sheer stress of a first time endurance race. 

Marathons are a beast. Each of my runners conquered that beast. It may have taken longer to conquer the beast than anticipated, but they conquered it. This was a stepping stone. An experience. A right of passage into the world of endurance running for some and a test of fortitude for my seasoned runners.

The challenge with the sport of running that you'll not find in hardly any other sport is that the terms change with each race. Course, weather, temperature, sickness, etc. all can effect a race. Some of which you can't predict or know until race day. 

Running marathons is so much more than race day. Of course we all want that PR, but truly (for me anyway) running marathons is about the journey that leads up to race day. Think about all that you've learned about yourself over that past 4 months. It's been amazing watching each of my runners become stronger runners and even more important more confident and stronger individuals.

My training group consisted of around 25 runners. Each runner in the group is an amazing individual. Some tackling the half or full marathon for the first time. Some I've known and worked with for years and others brand new to me. Learning the stories behind each runner's motivation for training for the full or half is such an awesome bonus of being a coach. Five of this group--Michele, Melani, Kim, Tommiann, and Rob--trained for the full marathon. These are incredible people. I think I've learned more from them over the past 4 months, than I taught them.  

Michele and Melani

Michele, my goodness, you are amazing. Look that all you've accomplished in the past couple of years. Dramatic weight loss, several half marathons and 2 full marathons. All that on top of working and raising an awesome family. You truly are amazing.

Melani, you began your running journey with my beginning running group only about 2 years ago. You've gone from working up to 30 minutes of running (with no walking) to joining the RUNegades, to running a half marathon, to doing a relay marathon, to now having your first full marathon under your belt. All that on top of a demanding job that has you traveling here and yonder constantly. You tackle everything with focus and determination. You are one of the most dedicated runners I know. It's been amazing to watch you go from that timid unsure beginning runner to that determined pull-it-from-the-gut amazing runner that I crossed the finish line with on Sunday.

Michele, Kim, Tommiann

Kim, I can't tell you enough how proud I am of all that you've accomplished. You started with the beginning running group in the spring of 2011. Moved right into the Intermediate Running Group. Then life handed you some obstacles that took you from running for a while and then to my delight, you returned to start back your running. I saw a much stronger and determined woman on the return. This new Kim joined the RUNegades and became even stronger. Then she conquered a half marathon and a relay marathon and another half marathon and just a few days ago a full marathon. You are an amazing woman and runner.

Tommiann, even though the first words out of your mouth usually are "I hate running" I know you truly love it. Even with the discovery of some degenerative bone issues with your ankle you still are out there ticking away the miles. Your sense of humor and amazing life stories keep everyone motivated and wanting more. To see you around mile 26 at the Rock-n-Roll Marathon twirl and curtsy for the crowd was amazing. You have a demanding job and have about an hour drive to get to our group runs, but you are always there. I am glad you are always there.

Rob

Rob, brave man. One of a handful of guys in our training group this go round. You first began with the RunnerDude's Race Training Group last year when training for the Columbus Marathon. Plagued by an injury, you were not able to complete that run, but that didn't keep you down. You returned to train for Raleigh. Your speedy pace often had you running solo on training runs, but you were always there putting in the work and the miles. It was great seeing you rebound so strongly from the previous injury. Raleigh packed a punch, but you tackled what it had to offer and prevailed. So proud of you man.

If doubts are creeping into your mind after Raleigh (or any race), just kick them to the curb. TRUST in your training. BELIEVE in yourself and even though sometimes it might not be a PR, you will CONQUER your goals. I cannot be any prouder of my runners. They truly inspire me and motivate me to keep doing what I'm doing.

New Half Marathon!

Looking to reward your hard training efforts with a race and a trip of a lifetime? Well, I've got just the race for you. One of my favorite running apparel companies, lululemon athletica, invites you to Yoga, Run, and Party at their inaugural half-marathon event–The Sea Wheeze Half Marathon in Vancouver, Canada on Saturday, August 11, 2012.


The SeaWheeze aims to celebrate the beauty of lululemon’s hometown of Vancouver and bring communities together while combining three things the yoga-inspired athletic apparel company is passionate about: Yoga. Run. Party.


The customized half-marathon training program will encourage runners to develop a regular yoga practice and in true lululemon fashion the event itself will include festivities throughout the weekend. A website dedicated to the event has been launched at SeaWheeze.com, featuring online registration and inspiring content to help participants meet their training goals.

Vancouver, Canada

“We are thrilled to invite our guests, ambassadors and extended lululemon family to come run with us at our inaugural half-marathon,” said Christine Day, CEO, lululemon athletica. “This event will celebrate Vancouver and showcase everything we love about our hometown. Our goal is to host an incredibly fun race and bring our passion for goal setting and our commitment to living a life we love to all of our communities.”


“This is going to be one of the raddest races Vancouver has ever seen,” said Eric Petersen, Director of Brand Innovation at lululemon athletica. “We want to host a party and a race that will excite the run community like never before. The place to be on Saturday, August 11th is Vancouver, BC running the SeaWheeze.”

Lululemon is committed to supporting the Vancouver community through the SeaWheeze. Registration fees will cover less than half the cost of the event, and lululemon will sponsor the rest. The organization has also committed to $25,000 in grant funding for charitable organizations at their 2012 Ambassador Summit. Additionally, as a thank you to the city for hosting the event, $15,000 will be donated to the downtown YMCA in support of programs geared toward promoting healthy living and helping people live a life they love.


More known for their yoga apparel, I came to know lululemon when a running buddy of mine was sporting a pair of their running shorts. He raved about the fit and feel. So, I had to check out the company. I discovered that lululemon did in fact have running apparel for men and women. I've tested several of their products and I have to say they are best in class.  From the feel of the fabric, to the thoughtful design and construction (including premium lightweight technical fabric, pocket storage and flat stitching), these clothes are awesome to run in.


One extra bonus for the SeaWheeze participants is that if they sign up by May 1st, 2012, they'll receive a "special package."  Included in the package will be a piece of lululemon technical gear (hint: running shorts for the women and a running shirt for the men!) along with some other surprises. Remember that you'll only receive the garment early if you sign up by May 1st. Your SeaWheeze package will be shipped to the address provided at registration. (You'll still need to pick up your timing chip at the race expo.) If you sign up after May 1st, 2012, you will be able to pick up your entire package at the run expo on Friday, August 10th.


Another "extra" that participants will get is training support. This training "TackleBox" will have all the tools you need to get prepped and ready to go for August 11. In order to follow the TackleBox training program, you'll already need to be in decent shape. Not Usain-Bolt-personal-best-Ironman shape...but you will at least need to be able to comfortably run for about 45-50 minutes. 


The TackleBox training program will begin on May 11th. Lululemon knows how you like to plan your workouts in advance, so they'll be releasing the program online on April 27th so you can put together a plan. In the meantime check out their GSGR (Get Sweaty Get Ready) pre-training training program. (Click on the chart to go to the website for a larger image.)

You'll notice that the plan includes yoga. An integral part of a balance half-marathon training program involves practicing yoga for recovery, strength and stretching. Lululemon's run ambassadors report lower levels of injury and improved energy when regularly incorporating yoga into their training routines. 

Lululemon has built this half-marathon route to be a challenging, fun and beautiful love letter to Vancouver. The course is dynamic and varied; from the Douglas firs and ocean views in Stanley Park to the jet-set seawall of modern False Creek, the route is engineered to showcase the beauty and vibrancy of Vancouver. The elevations and course will keep you on your toes with hills to test your resilience and plenty of flat and downhill terrain to bring out your inner speed demon.


Stay tuned for more information regarding the race!  

The RunnerDudes Do Battle at Battle!

I try really hard to keep RunnerDude's Blog and RunnerDude's Fitness separate. From time to time, I'll mention my running and coaching business and today is one of those times that I'm beaming with so much pride that I just have to share.

Saturday, 20 of my runners participated in the Battle of the Triad Half Marathon and 5K in Kernersville, NC. This is a great race put on by our awesome local running store Off'n Running Sports. Eleven of the runners are from my current half and full marathon training program at RunnerDude's Fitness and the other nine runners are from my fitness walking and beginning running corporate programs over at Volvo Financial and Volvo Trucks. Nine of my half and full marathon trainees won or placed in their age group and six of the Volvo runners won or placed in their age group in the 5K. For most of the Volvo runners it was their very first 5K!

My half and full marathon trainees were under RunnerDude orders not to run the half any faster than their marathon race pace (my goal to keep injuries at bay, plus give them a chance to do a pretty long distance at their marathon race pace giving their bodies a chance to get acclimated to their race paces). So, no telling what they would have done if they had ramped it up to their half-marathon race paces.

Pictured above are my half and full marathon trainees who participated in Battle, many of them holding their hard-earned age division awards. So, proud of you guys!!!

If you're in the Greensboro area, I'd love to have you join us in some race training! Also, if you work at Volvo Financial or Volvo Trucks in Greensboro, our next Fitness Walking, Beginning Running, and Intermediate Running groups begin on September 12th! Email me at runnerdudeblog@yahoo.com if you're interested in joining one of the groups.

7 Training Tips for Your First Half Marathon

So, you've run a 5K, maybe even a 10K, and now you’re ready for something more challenging like a half marathon. Good for you! The half marathon is a great distance. It’s long enough to feel challenged, but not so long that training for it completely consumes your life.

Below are a 7 good training tips for your first half marathon. 

1.  Build a base. One mistake new runners often make when paring for a half-marathon is thinking that the 12- or 14-week plan takes you from the couch to the finish line. All half-marathon training plans that range in length from 10, 14 or 16 weeks assume that you’ve already built a weekly mileage base of at least 15-20 miles. Your longest run should also be at least 5 miles. Anything less than this weekly mileage or longest run mileage will overwhelm your body’s ability to acclimate. If you have a solid base under your feet, then when you start your training, you’ll only be acclimating to the demands of the training workouts. If you have a weak base coming into the training, then you’ll actually be asking your body to build that base while at the same time as acclimating to the new training demands. That’s overtraining or an injury just waiting to happen. 

2.  Pick a plan. Twelve weeks is a common length of many half-marathon training plans, however do a Google search and you’ll find plans that range from 10 to 16 weeks. I prefer to use a longer plan (14 weeks) with my runners. The extra weeks allow for a little wiggle room if a runner gets sick or has slight set back or injury.  If this is your first half-marathon, I strongly recommend a plan longer than 10 weeks. This will give you more time to acclimate to the training demands.

Not only do the plans vary in length, they also vary in content (the types of workouts, weekly mileage, and the number of times you run each week). Study the various plans carefully before picking one. First, find one that meshes well with your work and family schedule. If the plan has you running every day and you know that’s not going to happen, then that plan is not for you. Second, find a plan that matches your running fitness level. If the first long run in the plan is 8 miles and your current longest run is 4, select a different plan. Often plans are labeled for Beginner, Intermediate, and Advanced or Experienced, but even then, read through the plan carefully and make sure it fits your current running fitness level. 

3.  Think quality over quantity. Running lots of miles each week is one way to prepare for a half-marathon, but lots of miles can increase our chance of injury. I have my new half-marathon runners run four times a week. Two of these runs are what I call quality runs and two are base maintenance runs. The quality runs consist of a mid-week tempo run and a weekend long run.

The types of tempo runs vary, but basically they begin and end with a 1-mile warm-up /cool-down and the in between miles are run at a pace about 30 seconds slower than 5K pace. The Tempo portion is an uncomfortable pace. This helps your body increase VO2Max (your body’s ability to take in and utilize oxygen at the muscle layer to make energy) as well as push out your lactate threshold (that point at which you feel that burning sensation in your legs). Increasing VO2Max and pushing out your lactate threshold helps make you a more efficient runner as well as help fight off fatigue longer. A tempo run can range from 4 to 8 miles, and the types of tempos can vary.

Three good tempo workouts include: the traditional tempo (described earlier), race-pace tempo and tempo intervals. Race pace tempos are very similar to the traditional tempo, but instead of running 30 seconds slower than your 5K pace, you pull it down a notch to your half-marathon race pace.  This is a great workout for giving your body a chance to experience what it feels like to run at race pace. Saving your race-pace tempos for the longer 6, 7, or 8-mile tempo runs works well.  Tempo intervals begin and end with the 1-mile warm-up/cool-down, but the in between miles are broken into 5-mintue fast/5-minute slow intervals. The fast interval (fartlek) is run about 20 seconds slower than 5K race pace and the slow interval is run at your slow easy long-run pace. This teaches your body to learn how to speed up and/or slow down when needed during the race. Here are more specifics on these tempo workouts.

The long run is just that…long. This run should be run at a pace that’s about 1-minute slower than race pace. That’s hard to do sometimes, but by pulling back, you help your body build endurance without wearing it down. To help curb the urge to run faster as well as teach your body that you can pull out some speed at the end of the race, I have my runners up the last 1 to 2 miles of the long run to race pace or slightly faster. Most half-marathon training plans will take the runner up to 12 or 13 miles. There’s no need to do a run longer than 13 for a half.

The two weekly base maintenance runs are short runs (4 to 5 miles). These are designed to keep the weekly base miles going and to help keep the runner limber between the quality workouts. These runs are also run at a slower pace (45 seconds to 1-minute slower than race pace).

To read the rest of my tips (4-7) go to Active.com.

RunnerDude's 10 Race-Day Preparation Tips!

Race-day preparation is key to your success on the big day. Here are 10 ways to gear up, get ready, and cross the finish line strong.

1. Enjoy the Taper

For many runners, the decreased running during the taper can be very unnerving. Avoid replacing the runs with lots of cross-training. The taper is designed to allow your body to recuperate, rebuild, and be fresh for race day. Adding in extra cross-training at the last minute can cause your fitness level to dip and actually lessen your race-day potential. Enjoy the taper and focus on getting yourself mentally prepared for the race.

2. Fuel Up
During the last three days before an endurance run such as a marathon, a runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.

• Day 1: The first day of the carb-load should consist mainly of complex carbs (i.e., whole grain breads and pasta). By loading up on complex carbs the first day, you have time for them to be processed and voided well before race day.
• Day 2: Taper off the complex carbs and switch over to simple carbs. Be careful though. Don't load up on tons of fruit and the like, if you're not used to eating lots of fruit. Also avoid loading up on simple carbs that contain a lot of saturated fat (cookies, doughnuts, pastries). The extra fat will slow down digestion and make you feel sluggish. This is the time to eat regular pasta and use white bread for your sandwiches.
• Day 3: Continue with the simple carbs. Eat your last major meal 12 to 15 hours prior to the race. This meal should be comprised of easily digestible foods that will pass through your system before the race. This is the time for the big plate of regular pasta. Avoid heavy cream sauces and stick with basic marinara sauce.

FYI: Each gram of carbs can store 3 grams of water. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a pound or two during this carb-loading phase, but most of this extra weight is water and will actually help keep you well hydrated during the race. Plus, you'll sweat out those extra pounds on the run.

Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it's "race day." Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they "hang around" too long.

Note: Diabetics and others with specific health problems should consult with their doctors about the best foods to eat during their carb-loading phase.

3. Hydrate
Hydration can make or break your race. Use the following tips to ensure you're properly hydrated at the starting line.

• Find out what sports drink will be provided during the race. If you're able, train using the same sports drink provided by the marathon. If your system doesn't tolerate the featured race drink or you'd just prefer to use something different, be sure to plan out how you'll carry or have access to your preferred hydration source. Some options include, wearing a hydration belt or stakeout family members or friends along the course ready to hand you your preferred fluids.
• Never use the featured sports drink in a marathon if you did not use it in your training. The different brands of sports drinks contain varying amounts of carbs and electrolytes. Some contain other components such as protein. If you've not tried these products during training, you don't want to risk causing stomach issues on race day.
• Don't over-hydrate. Throughout the day before the race, drink water when you are thirsty, but don't overdo it. Drinking 4-8 oz of water each hour works well. Remember, you'll still be carb-loading on this day. Make sure some of your carb intake includes salty simple carbs like pretzels. Also eat a banana or two for the potassium. This will help ensure that you're not flushing out your precious electrolytes that you'll need during the race. Do not drink alcohol the day before the race. This can dehydrate you.
• Drink 16 oz. of water two hours before race time. This will provide enough time for the water to pass through your system and the excess be voided well before the start.

To read the remaining tips, go to Active.com.

Multiple-Race Training Manual—Something for Every Runner!

In my 20+ years of running, it didn't take me long to learn that a lot of the endurance race training books on the market are very similar in content and strategy. So, when I saw this odd-sized, spiral-bound training manual, I figured it was the same old plans in fancy packaging. I quickly discovered I was wrong. From the spiral-bound lay-flat binding, to the laminated “sweatproof” pages and the built-in cover-flap page holder, not to mention the 21 training plans for 7 different types races—Run Workouts for Runners and Triathletes (Velo Press, 2009) has it all!

Beyond the bells and whistles, I was delighted to see that the authors were none other than legendary running coach, Bobby McGee and one of South Africa’s greatest marathoners, Mark Plaatjes. This gifted pair has drawn from their more than 80 years of experience in running to write a practical training manual for any runner or triathlete who wants to enhance his/her performance as well as gain a better understanding of the complex connection between their physical and mental bodies.

The book offers something for just about every runner. Twenty-one training plans for 7 different races (5K, 10K, Half Marathon, Marathon, Olympic-Distance Triathlon, Half-Ironman, and Ironman) as well as 15 different types of workouts (that are incorporated into the training plans) are provided. In addition to the immense content, equally appealing is the flexibility built in by McGee and Plaatjes. For example, the workouts are designed so you can train by pace, heart rate, or perceived effort. Also, you can use the material to supplement a plan you’re already using or you can use one of the 21 plans provided.

To prevent you from doing all of your training at “one speed”, McGee and Plaatjes have created plans that put runners through a balance of endurance, strength, speed, and rest. Each of the seven race distances has three levels of training plans. Each training plan is broken into five phases—base, general, strength, specific, and taper. The 15 workouts implemented in the various training phases typically contain a warm-up, a main set, a cool-down, and a training tip.
Another extremely helpful tool that McGee and Plaatjes provide are six test s that help you establish several baselines to help you make sure you’re training at the most effective intensities.

The only drawback to the book is the multiple coding used for the different workouts and tests in the various training plans. It takes a little time to familiarize yourself with all the codes, but this extra time is well worth the solid, quality training plans you get in return.

In the book’s Foreword, Samantha McGlone (2004 Olympian and 2006 Ironman 70.3 World Champion) states, “Bobby McGee has coached all kinds of runners—from amateurs to world and Olympic champions. I’m confident he can make you a better runner too.” I couldn’t agree more.