Long Run Nutrition

In yesterday's post (about my 20-mile run), I failed to touch on what nutrition approach I used, and whether or not it worked. During my last long run, I had some gastro-intestinal discomfort. In that run, I drank 22 oz. of Heed (mixed at the regular concentration), along with a diluted Hammer Gel mixture. Late in that run (an 18-miler), I was having some stomach cramps. Several people commented that they don't mix sports drink with gels; going with straight water instead. I used that approach in last week's Mercer Island Half Marathon with success. Yesterday, I decided to find a middle ground and went with a very weak mixture of Heed and 22 oz of water. I also carried water only in one of my gel flasks. The other gel flask contained three servings of Hammer Gel (Tropical, with caffeine) and about 1/4 water to dilute it. I drank small amounts of the weak Heed/water mixture every mile, and nearly finished the 22 oz. bottle by mile 11. I hit the gel every 5 miles, finishing it off at about mile 15, and drinking plain water from about mile 12-17, before deciding that I was so soaked that I didn't need to drink the last 3 miles (thanks to osmosis)!

This approach worked perfectly. I never experienced any stomach discomfort and felt adequately fueled the entire run. Hopefully those results will hold true during future long runs & races.