Beans, Gels, and Brew
Wow! I actually got my scheduled 11-mile run in this week and maintained my goal of not dropping into the 13 minute per mile pace. Yes, I started in the dark at 5:30am, but it really wasn’t too bad. I did decide the flashing light was a bad thing, as I would rather blend in to my surroundings than call attention to myself, especially since I am on a sidewalk and not a roadway. One thing I added to my “run in the dark” arsenal is pepper spray that I can attach to my running pack. This week is the last week I will have to run so early in order to make it to work. I can do Saturdays the next two long runs, but we will see how the heat feels. Even running that early, it was still pretty hot with the heat index in the middle 80s.
One of the things I have been experimenting with is nutrition during my long runs. There are so many options out there: gels, blocks, and beans. For my morning runs, I do not eat before I run. It is a stomach thing. I do better just getting some water and hitting the road. Then about mile four, I need something to keep my muscles fueled.
I first tried sport beans which are like supercharged jelly beans. They are even made by the company Jelly Belly. They are not that bad in and of themselves. And, honestly, if I wasn’t running hot and sweaty, they might be okay. But to try to eat something chewy with a little twangy aftertaste (yes, I said twangy), makes them not my favorite.
What have worked for me are the gels. I have tried two brands: ACCEL gels and GU Energy Gels. Both brands have a good taste thought the ACCEL gels are a little thinner than the GU so I lean towards the GU. This last week, I found two favorite flavors to add to my already favorite Chocolate Outrage: Espresso Love and Peanut Butter. The Espresso Love really fed my love of all things coffee, especially since I had not had any coffee yet. It also provides a little shot of caffeine that I felt kick in a couple of minutes after taking the gel. When I opened the Peanut Butter packet, I expected it to taste like an imitation peanut butter but was pleasantly surprised that it really tastes like I just scooped a spoonful out of the Jif jar. I only use the gels for runs longer than an hour. I will take one gel at mile four and then every 4 miles after that . . . give or take. It really is an exercise in listening to what your body needs and when it needs it.
For gels, it is important to follow them up with water to help them settle on the stomach better and to minimize GI issues. For these long runs, I usually add an electrolyte tablet to my water bottles. I tried GU Brew but found I like NUUN better. NUUN has a softer taste and is not quite as fizzy as the GU Brew. Another plus for NUUN, is that each tablet is scored so they are easy to break in half. The two water bottles that attach to my running pack do better with half a tablet rather than a whole.
My next long run is not for two weeks and that will be a 12.5 mile run. I think I have the nutrition side just about figured out. Now to figure out how to help these old legs of mine, especially the hamstrings, recover a little faster.
Runs this week
Monday 11.1 miles 12’24″/mi 2:18:31 82 degrees
Wednesday 3.29 miles 12’09″/mi 40:01 Inside on the treadmill (Ugh!)
Friday No run – Hamstring recovery….hit it again Monday.
