Questions about nutrition for a stand alone marathon

David Leventhal

I've just transitioned out of my HIM plan into my marathon plan for the Dallas Marathon on 12/14.  I've been wondering how the nutrition varies between what I've done for IM / HIM races & what I'll need to do for this.  Specifically when it comes to target calories per hour. I Did a marathon 10 years ago but was grossly uneducated when it came to nutrition so I've got nothing to look back on for guidance.

When training for an HIM / IM I've typically targeted 8 ounces or so of 50% perform/50% water per mile. I actually carry a 24 ounce water bottle that I drink until empty on the 3-4 mile loop I do around my neighborhood. Over the course of an hour that will typically net me between 245-280 calories (7-8 miles @ 35 calories per mile).  Throw in a GU every 40 minutes and I end up consuming 350 +/- calories per hour.

Any thoughts on how should I look to alter this formula for a stand alone marathon & for my training?

Thanks

rlh2000

I'd say that is a LOT of calories for a stand-alone marathon. I also would try to avoid carrying a bottle on you unless you really don't like what the aid stations have to offer. Think of that extra weight. In past stand-alones I've done, I carry 4 gu's, usually end up taking 3 of them, and take Gatorade as needed at aid stations. You've got some long runs to experiment with, but I'd vote less is more. Just get in what you need to not crash. GI distress is bad, and you will be running harder than you do in an IM marathon so more likely to have issues.

David Leventhal

Thanks @Rachel! Just to clarify - I only carry the water bottle when I train - I wasn't planning on using one during the race.

Steve West

David, my advice may differ from others but over the past 10 years and 23 marathons what works for me is PB&J 2.5 hours pre race, 250 cal Infinite during the 30 minutes before the gun. I used to use Gu but have switched to PowerGels. Typically do gel @ 5, 9, 13, 17, 21, with an optional gel at 23. Unlike most of the team I only drink water on course.

So on the day I have 400 cal breakfast, 250 pre-race, and 600 on course over a 3:30 - 3:40 marathon.

On long training runs I follow the same pattern most of the time. Once in a while I will skip the first gel to know what it feels like to get behind on calories and still get it done.

Swanie

David-  My plan is close to Steve West's plan. About 400 calorie breakfast, usually oatmeal, then a GU every 4 miles at a 7:20 pace but I drink on course electrolytes. So over 3:15:00 I will take in about 800 calories. 

Peter Noyes

Hi David,

For my pre race breakfast I am going to go with oatmeal + banana + honey + peanut butter + coffee for a total of 500 calories. I will then sip from a bottle of perform all morning.

For the actual race I am going to have 3 double latte power gels at miles 6, 12 and 18. I will also drink whatever sports drink they have at the aid stations. My only question for myself is how I am going to carry the gels. I might just hold them in my hand.

Good luck and awesome job in Austin!

rlh2000

@Peter, I pin the top of the gels to my shorts, then flip the gels over so they are on the inside of my shorts with the tab folded over the top of the waist band (hope that makes sense...). Keeps them secure and they don't bounce around.

Peter Noyes

Thanks for the tip! I will try that.

Steve West

For gels in a race I wear a Nathan belt with zip pouch. Training runs I wear a hydration belt with a bottle and a gel pocket, also Nathan.

Anu Rao

You have maybe one or two more long runs to experiment. The faster running will mean a grumpier stomach. If you take in GU, eat it as you see the aid station approach, wash down with water. Think Dallas has water stops every two miles. A lot depend son how long you will be out there, how fast and hard you plan to run etc.

Good luck. Hope we have good weather this year, long overdue! I am running the relay there with some colleagues.

Schmitty75

I prerace is cosh P's applesauce and protein powder cocktail with some perform.

During the race I simply alternate Gatorade and water at each aid station. At about mile 20 or 22 I may switch to all water or all Gatorade depending on how I feel. My body can't process the gels on long runs.