Getting hungry during long runs

[Deleted User]

I did my weekly long run this morning, and I found myself getting rather peckish 1.5 hours in. I ate a bag of Powerbar Gel Chews (~190 cal) and a gel (~100 cal) before I went out the door. Up to that point, I took in around 16 oz of Ironman PERFORM during the run (~140 cal). I didn't feel myself getting weak or bonking at any point (total run was 2.25 hours), but getting hungry definitely made things harder, at least psychologically.

A few things:

• I'm guessing I should have taken more calories beforehand. I don't think I had this problem when I did my long run in the late afternoon last week, after eating breakfast and lunch during the day. Maybe waking up earlier and eating more would help? Would it help to "preload" with a bit of protein to some extent?
• I was only taking in Perform during the run, but I'm thinking I might try to eat something small during the run to fight off the hunger pangs. A gel? Clif Shot Bloks? Something else? I know it's risky to be eating during an IM run, so I'll have to experiment with this and see how this works for me...
• I imagine that I'll have more leeway during a race, when I can feed myself on the bike. My plan for the bike was to stick with concentrated Infinit and water, but I'll might try something eating something solid towards the end of the bike  to set myself up for the run. I'll try this on my RR this weekend.

Peter Greagg

Anson — You didn't appear to take a lot of fuel during the run (if I understand your post).
For my long course long runs, I run from home in a 30 min loop — so every 30 mins I have about 250 mls of water and a gel (90 cals), and practice walking eating and drinking.
So in a 2.25 hour run I would have 360 cals plus what I had before I start (sometime toast and honey or at least a gel and a bottle of Gatorade).
So perhaps you are under fueled?

carls10

For early morning long runs ( I'm up at 5 and out the door by 5:15) I try to eat a larger dinner with more protein. I also eat later in the evening normally 6-7. My guess is you were under fueled to start and I find it's hard to eat enough to over come a deficit while running, much easier on the bike.

Norton

Screw all the "guidelines": figure out what works for you. Try taking in "too much": how's that feel? Too little; better?

Fine tune it, then execute this very thing on race day.

Dino Sarti

My n=1 is to use two pieces of toast with peanut butter and sugar free jelly, to avoid the sugar spike, and a scoop of protein with water. Works really well for me.



Also, missed you on the long run today at the Rose Bowl. I only did 90 minutes, but all the stuff around JPL and La Canada is great.



Send me a message if you want to long ride. I can't this weekend, but would love to keep you company if you want.... I am not training for IM until next year, but would love to see you do it.

Coach Patrick

Anson, you are fueling your long runs like a supermodel. You do need to eat. Don't tweak the before until you tweak the during. You took in 140 calories across 2.5 hours of working out...or approximately 60 calories per hour. You burn more than that typing at your desk (or as coach rich would say - WHAT THE HELL ARE YOU THINKING SON???)

Keep the perform, but you need to drink 16oz per hour. Plan accordingly.

Eat one clif blok every 2 miles.

See how that goes and adjust!

Steven Ford

"you are fueling your long runs like a supermodel"

 

Now there is one statement I will never be acused of!

dotcatlin

quote of the day!

Beth_S

Love that quote!

I am also a fan of the eating of breakfast before running and making sure I'm hydrated, have had a good dinner the night before. Eating a bowl of cherries for dinner makes for a miserable long run the next morning.

I'm not a huge breakfast fan, so I had to find things I really like to eat with calories. Current favorites? Quinoa with berries, honey, and almond milk and sweet potato pancakes with jam.

 

 

[Deleted User]

 Thanks for the tips!

To add, I think I should carry along some sort of nutrition other than liquid during traning and racing. It was a cool morning when I went out to run, so it wasn't very hard staying hydrated. In fact, I had to back off the Perform because I was getting a slight side stitch from the liquids. Perform is not particularly "calorie dense" as say,  a gel or a Shot Blok, so it was hard taking in enough calories.

I'll have to experiment with eating breakfast before running. I guess I've always has this odd fear of massive GI problems or throwing up if I eat anything "solid", but I've actually yet to test that...

@ Patrick: Hahaha, that totally made my day! 

[Deleted User]

Posted By Dino Sarti on 21 Jun 2012 11:35 PM

My n=1 is to use two pieces of toast with peanut butter and sugar free jelly, to avoid the sugar spike, and a scoop of protein with water. Works really well for me.



Also, missed you on the long run today at the Rose Bowl. I only did 90 minutes, but all the stuff around JPL and La Canada is great.



Send me a message if you want to long ride. I can't this weekend, but would love to keep you company if you want.... I am not training for IM until next year, but would love to see you do it.

I don't think I've ever managed to get myself early enough to run with the group on Thursdays, *shame* . I'll have to do it some day though.

And definitely yes to doing a long ride some time! Just realized I only have a handful of long rides left before my IM next month, eek! Or you can drag me up to do repeats up Chantry, which is something I should do more often while I still live within riding distance of that climb. Ahh, how I'll miss that workout when I move to west LA...

Steve West

For me peanut butter and jelly on whole grain is the 'center of the universe' for pre-fueling long runs and marathons. Typically a PB&J 90 to 120 minutes pre run with 22 oz water. On course I Gu ~40 minutes plus 22 oz water/ hr.

Iv'e tried milk & cereal, smoothies, nothing, plain toast and many other things but I alway come back to, and have the best results with the PB&J protocol. But like others have said, you got to find out what works for you.

Deb Livernois

I love an egg sandwich with two eggs on Ancient Grains bread no cheese. Fruit is good with it believe it or not. I also use Vega pre workout energizer and Vega gels with water during the run if needed. Electrolyte drink with coconut water and Base electrolyte salts. @ Beth that sounds delicious!

penlynwilson

Posted By Anson Lam on 22 Jun 2012 02:39 PM

 Thanks for the tips!

To add, I think I should carry along some sort of nutrition other than liquid during traning and racing. It was a cool morning when I went out to run, so it wasn't very hard staying hydrated. In fact, I had to back off the Perform because I was getting a slight side stitch from the liquids. Perform is not particularly "calorie dense" as say,  a gel or a Shot Blok, so it was hard taking in enough calories.

I'll have to experiment with eating breakfast before running. I guess I've always has this odd fear of massive GI problems or throwing up if I eat anything "solid", but I've actually yet to test that...

@ Patrick: Hahaha, that totally made my day! 

Hi Anson: Try having something small before your runs then keep increasing it. The fear is no reason to keep you from fueling your body. You might just be sure there are some places you can stop to take care of things if the need arises on your run in case it happens.

 

Beth_S

Posted By Deb Ames Livernois on 23 Jun 2012 07:33 AM

I love an egg sandwich with two eggs on Ancient Grains bread no cheese. Fruit is good with it believe it or not. I also use Vega pre workout energizer and Vega gels with water during the run if needed. Electrolyte drink with coconut water and Base electrolyte salts. @ Beth that sounds delicious!

 

They are both recipes from the Feed Zone cookbook, which is becoming my new, summer eating bible. The quinoa recipe is in my blog.

penlynwilson

Posted By Beth Schwindt on 25 Jun 2012 02:15 PM

Posted By Deb Ames Livernois on 23 Jun 2012 07:33 AM

I love an egg sandwich with two eggs on Ancient Grains bread no cheese. Fruit is good with it believe it or not. I also use Vega pre workout energizer and Vega gels with water during the run if needed. Electrolyte drink with coconut water and Base electrolyte salts. @ Beth that sounds delicious!

 

They are both recipes from the Feed Zone cookbook, which is becoming my new, summer eating bible. The quinoa recipe is in my blog.

The Feed Zone has a lot of great recipes.



 

tim cronk

I believe every run over 2 hours is an opportunity for me to fuel exactly as I would on race day. Everyone is treated as a race rehearsal and I work to consume 200 calories per hour in the form and frequency I plan to in my race. In order for me to do this from the start I like to have consumed my race day breakfast 2.5-3 hrs before the start of the run so I can begin fueling right away. Same for the bike starting at anything over 3 hrs.