Hydration for longer distances...

cleanbluesky · 8 Oct 2006 at 20:14

Now that I have got a happy and regular 10 miles under my belt, I am going to look to extend that...

Anyone got any advice on what sort of hydration I should go for?

firstborn · 8 Oct 2006 at 20:24

How long do you intend running for? For me, over 2 hours I take a 500ml bottle, over 3 hours then it's 2 x 500ml bottles. I use a single or double Nathan bottle belt to carry these. Usually drink fairly dilute SiS GO as it's more interesting than just water!

The above comes from experience of how much I need and have got into the habit of drinking regularly on longer runs.

I'll also take a gel or two for 3 hours plus.

Probably just a case of suck it and see I'm afraid. See how you feel after your longer runs and adjust accordingly.

cleanbluesky · 8 Oct 2006 at 20:28

firstborn said:
How long do you intend running for? For me, over 2 hours I take a 500ml bottle, over 3 hours then it's 2 x 500ml bottles. I use a single or double Nathan bottle belt to carry these. Usually drink fairly dilute SiS GO as it's more interesting than just water!

The above comes from experience of how much I need and have got into the habit of drinking regularly on longer runs.

At the moment I am between 1:20-1:30 for a 10 mile run at a very sustainable pace throughout.

Will be looking to add approx 1 mile per week.

When you say how much you 'need', what do you mean? What happens if you drink too little?

I'll also take a gel or two for 3 hours plus.

What's a gel?

firstborn · 8 Oct 2006 at 20:34

cleanbluesky said:
When you say how much you 'need', what do you mean? What happens if you drink too little?

What's a gel?

I get a stinking headache within an hour after a run if I haven't drank enough. It then takes ages to rehydrate.

Energy gel - Go gel is what I prefer and is a bit like runny snot

. Others have a better consistency but need water to be taken with them.

cleanbluesky · 8 Oct 2006 at 20:38

firstborn said:
I get a stinking headache within an hour after a run if I haven't drank enough. It then takes ages to rehydrate.

Is it something everyone would experience?

If I run over 5 I usually take a small bottle with me, but I'm wondering whether its the most convenient thing... if I go for over an hour I am thirsty but not quite at headache point

Energy gel - Go gel is what I prefer and is a bit like runny snot . Others have a better consistency but need water to be taken with them.

And do they work? Do you get peppy?

firstborn · 8 Oct 2006 at 20:52

cleanbluesky said:
Is it something everyone would experience?

I guess yes as it's just a case of dehydration - if I haven't drunk enough my urine is yellow and my headaches

If I run over 5 I usually take a small bottle with me, but I'm wondering whether its the most convenient thing... if I go for over an hour I am thirsty but not quite at headache point

I find the nathan belts to be great, as you can just forget about it as opposed to the hand held bottles and they have pockets for keys and jelly babies!

And do they work? Do you get peppy?

Well they work for me - although not sure peppy is the right word after 18 miles or so

Raymond Lin · 9 Oct 2006 at 04:31

something like this may be ?

http://www.chainreactioncycles.com/Models.aspx?ModelID=10653

PhilthyPhil · 9 Oct 2006 at 07:23

I am a cyclist and not a runner however I have been always been told to drink a mimimum of 1 litre/hour of fluid, obviously more if its hotter and to take sports drinks and food (doesn't really matter what) on longer rides (>2.5hrs). I don't see why it would be any different for running although obviously its harder to carry that much.

firstborn said:
Usually drink fairly dilute SiS GO as it's more interesting than just water!

You shoudn't dilute sports drinks as they are designed to be used at a specific concentration which is optimal for your body to absorb them.

firstborn · 9 Oct 2006 at 09:54

PhilthyPhil said:
You shoudn't dilute sports drinks as they are designed to be used at a specific concentration which is optimal for your body to absorb them.

SiS GO is a powder designed to be diluted - SiS give a guidlineline but it's not a rule. The powder to water ratio is a personal choice for me - and one which is made when factoring in the intensity of my run and the weather.

cleanbluesky · 9 Oct 2006 at 17:20

Firstborn, are you planning on doing the MDS again?

firstborn · 9 Oct 2006 at 18:08

cleanbluesky said:
Firstborn, are you planning on doing the MDS again?

I am. Waiting for the 2009 entry forms to become available. Would've done 2008 but it was full with over 100 on a waiting list. Given the amount of prep needed I wanted to be sure of a place before getting started.

cleanbluesky · 9 Oct 2006 at 19:16

Monday to Friday - morning runs of 1 - 1.5 hrs (7-10 miles).

Saturday - Rest day

Sunday - The long run! Currently up to 4 hours 50/50 on/off road covering about 24 miles.

And would you say that was a good routine?

I am wondering what to do with my current routine anyway. I am thinking maybe

Mon - 3.5 miles interval training
Tue - non-running day
Wed - 5 miles steady pace
Thur - non-running day
Fri - endurance run, adding 1 mile a week
Sat - non-running day
Sun - Random run

And so on, so forth...

May I ask how prepared you felt for the MDS? What sort of 'endurance' was it? Motivation? Aching legs? Recovery problems?

firstborn · 9 Oct 2006 at 22:57

cleanbluesky said:
And would you say that was a good routine?

My routine was good in that it got me used to running long distances everyday which helped me recover quickly so I was ready for the next stage. Next time around I'll put in more more off road runs and lots more hills. A few more sand dune sessions as well!

I'd also start running with the pack sooner as well and build the weight up more gradually as my shoulders suffered a fair bit.

The MdS is going to be a shock for most of us however well we've prepared. I didn't run as much as I thought I would have and I would hope to put in a stronger effort next time around. The event is as much a test of mental endurance as it was physical, maybe even more so. My motivation came simply from the fact that it's considered the 'toughest foot race' and I was going to finish it whatever.

At the moment I'm running 3/4 times a week with a similar pattern to yours (maybe a few more miles though) whilst preparing for a number half marathons and building towards the Snowdonia marathon at the end of the month. That ones going to hurt me I feel!!! I'm then going to concentrate on speed aiming for a sub 3.15 marathon end of 2007 or early 2008.

cleanbluesky · 9 Oct 2006 at 23:39

firstborn said:
At the moment I'm running 3/4 times a week with a similar pattern to yours (maybe a few more miles though) whilst preparing for a number half marathons and building towards the Snowdonia marathon at the end of the month. That ones going to hurt me I feel!!! I'm then going to concentrate on speed aiming for a sub 3.15 marathon end of 2007 or early 2008.

What distances are you up to?
Do you run after or before work?

Wuld you say there is a maximum distance that you could run every day without a rest day in betweeen?

firstborn · 11 Oct 2006 at 00:02

cleanbluesky said:
What distances are you up to?
Do you run after or before work?

Wuld you say there is a maximum distance that you could run every day without a rest day in betweeen?

An average week for me now is:

mon - 3.5 to 5 miles
Wed - 8 to 10 miles
Fri - 14 to 20 (depends what I'm working towards at any given time ie. half or full marathon or just general training)
Sun - whatever I feel like, but min 8 miles.

I swap Fri & Sun as necessary and run when convenient, but mostly mornings. I lack proper speed work sessions to be honest, but will look to include these after Snowdonia.

No idea on distance every day without a rest and would only be guessing if I put a number to it. 7-10 miles a day would be an initial estimate based on my training for the MdS, but without a rest day something's gonna give eventually. In my mind it'd be easier to cover the same mileage over 4/5 days with rest days in between. I also consider rest to be important - but then again a 3 mile 6mph jog is a rest is it not

And its also a case of finding the time whilst keeping the missus happy

Thinking of doing the MdS??

cleanbluesky · 11 Oct 2006 at 10:56

firstborn said:
Thinking of doing the MdS??

I doubt it!

But I do love running and I think I'll go in for the next marathon... if I can keep the distance progress up then I should be ready for it.

#Chri5# · 11 Oct 2006 at 11:01

I've got one of these which I've used for the running part of an adventure race, then swap to a normal Camelback for the MTB section.

I have read that running with a bottle in your hand can lead to problems as it changes your gait slightly.

firstborn · 12 Oct 2006 at 09:48

#Chri5# said:
I have read that running with a bottle in your hand can lead to problems as it changes your gait slightly.

I've heard that too. Would also find them annoying to carry tbh. I use the Nathan version of the one you posted a link and also a double bottle belt for longer runs and can forget they're there whilst running.

Raymond Lin · 12 Oct 2006 at 14:53

#Chri5# said:
I've got one of these which I've used for the running part of an adventure race, then swap to a normal Camelback for the MTB section.

I have read that running with a bottle in your hand can lead to problems as it changes your gait slightly.

Link don't work

firstborn · 13 Oct 2006 at 09:29

cleanbluesky said:
I doubt it!

But I do love running and I think I'll go in for the next marathon... if I can keep the distance progress up then I should be ready for it.

Ahhh, go on you know you want to!

I love running too, have lots of personal goals over the next few years i.e. quick (relatively speaking) times for 10k, 10mile, half and full marathons - then the Mds again in 2009.

Good luck to you.

Steve