Unintended shortage of water served as a great reminder on the importance of hydration today

July 6, 2010

This week is a little bit crazy for me since I need to travel out of town on Friday for a wedding. NI, where I work, is closed today I decided to get my 20 mile run in. There was a 16 mile route and I added another 4 towards the end (http://www.gmap-pedometer.com/?r=3859273).

The Situation
Team Rogue is an interesting beast. We have people with different base targets and in different weeks or stages of their build. Today for example we probably had people ranging from 6 miles to 16. I had my additional 4 but was able to run with Larry, Jim and Asia for first 15 miles which was nice. This variation in mileage for runs has to make planning of routes and water spots challenging.

The Outcome
There was a 12 mile route and in that route around mile 5 there was a 2 mile adder and then another 2 mile adder around mile 6 I think. We grabbed water at mile 5 and then with our adders the next water stop was about an hour later, I’m guessing 8 miles. For the 12 mile route it would have been about 4 miles I think between water stops so I just assumed it was a forgotten water stop, that’s life. I’m sure we complained a bit, that’s what we runners do. It’s strange how when you assume something will be somewhere you just … well can’t seem to get over why it isn’t.

What actually happen is the water stop was placed a block off the route we ran. It was surprising how much that 8 mile gap in water stops affected me, and I think everybody else with me (Larry, Jim and Asia). We stopped at Quacks and grabbed some water which was nice. For runs I’ve started carrying a small hand held since Rogue is trying to reduce use of paper cups. Apparently we went through 600 one day, which is a lot of paper if you think about it. One of my mistakes was not filling the hand held all the way at the stop at mile 5. Honestly I just don’t like carrying hand-helds so that’s why I just filled it a 1/3 of the way.

The Lesson
When we did get water it was obvious that trying to catch up when you’re behind is very difficult, I ended up with a side stitch at first from drinking too much. You hear the importance of not getting behind with hydration and nutrition but today was a stark reminder. I was lucky that I had the hand-held. At the next water stop I filled it up after drinking some water and then was able to sip on it for a while and get my 4 mile adder in with another water stop (Jester).

This “getting behind” thing isn’t just during a run. With the training load most of Team Rogue is on it’s important to stay hydrated and topped off every day during the week. If you don’t do that then long runs, or any issue will just seem more severe. And then during runs or races, have and stick to your hydration plan. The time it takes to grab a swig at each station is totally worth it in my mind.

A Change in Attitude
That comment I made earlier about hating carrying a hand-held … well I think I’m liking the new smaller hand-held Rogue has on discount for people in the training program. Being able to keep drinking a little bit on the run between stops in the summer heat and humidity is totally worth what could be called the inconvenience of having to carry a bottle. And let’s not forget the trees using the hand-held saves 🙂

Planning your hydration and nutrition

June 14, 2009

After my long run on Saturday I was talking with a friend about hydration and nutrition on long runs and during races. I’m not an expert on nutrition or hydration, for what you need based on your specific body type, sweat rate, goals etc nothing beats seeing a nutritionist. This is more on the part of things you can control yourself before, during and after a run or race. The most important thing is in my opinion is to plan it out and rely on yourself. With a group like Rogue we’re fortunate that we have water out on the course on long runs, track workouts etc. On the longer and warmer days there’s also Gatorade mixed in. In the end on these runs you don’t know going into it what will be out there. Even on races, you don’t know if the Gatorade or energy drink will be mixed well, diluted, super strong or just plain old nasty tasting. After training for 6 months for a marathon it’s a shame to leave all of that to chance.

Again on this I need to thank a few people from Team Rogue for teaching me something about this during our training for CIM. I always took GU on long runs and for CIM planned to just do that and made do with the water and cytomax at the race. I stole a page from the rest of the guys plans and started taking thermolytes (for electrolytes) and GUs on all my runs … as long as I got water on a run I had everything I needed for a run or race. It was kind of nice, didn’t have to worry about anything but getting water on the race. Also on training runs knowing I have everything I need, and don’t have to think about … “where is the Gatorade”, or don’t get tiered from not being able to absorb water without enough electrolytes.

  • Advice #1: Figure out what you need on a run and race and try and get at much of it yourself, not relying solely on others to provide it who you don’t really know.
  • Advice #2: Recovery drink. You HAVE to have it on any medium to long run. Within 30 minutes of ending your run. You will recover better, and have energy during the day.
  • Advice #3: Hydrate all week long. That doesn’t mean you have to load up on sugar on Gatorade. It means getting the salts and water you need. Most days at work I’ll have one big glass of water with a Nuun tab.

On the brutal run on Saturday all three of these came in very handy. I couldn’t have survived without all the termolyte pills, half way into the run I could feel salt caking on my face and knew I was loosing more salt than I usually do so decided to make use of my extra 2 thermolyte pills on the run. When we finished I was completely wiped out and didn’t think I could have made it 10 more minutes without falling asleep. Luckily my recovery drink (Cranberry Blend Juice with Whey Protien) was on hand and once I had that in my system was able to relax and finish out with a long stretching routine.

All those electrolyte options to stay hydrated

June 10, 2008

Given the heat and just not so great running weather I thought I better start hydrating again. When I first started running I would drink Gatorade like it was going out of fashion (I hope that’s the right phrase … remember “I’m not from this country”). After a while I realized there’s so much sugar in energy drinks if what I’m trying to do is just hydrate then I need to try something else. Steve Sission (Team Rogue coach) recommended Electormix. Since them I’ve used that Emergen-C and recently NUUN.

So Electromix, no sugar but you have to make a liter and doesn’t taste like much. Emergen-C is good for a glass so easier to use, more vitamins and minerals in addition to the electrolytes. NUUN, drop the tablet and you’re good to go. Now each of them have different amounts of things in them, NUUN seems to have the most sodium. So too many choices, I think I’m going to leave it to taste. Emergen-C I can only handle with really cold water, the other two with cool water. So that’s my decision. I’m sure there are lots of other options too but just these three are a few too many for me. What is the difference anyway?

Gatorade and High Fructose Corn Syrup

September 12, 2006

Whatever the arugment about high fructose corn syrup, since there is some argument about it being good/bad here’s an interesting thing I noticed with Gatorade bottles.

Gatorade used to list high fructose corn syrup as an ingredient. I checked again this weekend and saw “fructose sucrose syrup”, that was interesting. I found an older bottle that had “fructose sucrose syrup (high fructose corn syrup)” So if you’re a label reading and looking to avoid high fructose corn syrup check on this new “naming”.

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