[techgirl321]

As you all may or may not know, I'm training for my first half marathon which is on April 26th. I know that in most training programs, you're not supposed to train to the full milage of your race, but I just dont work that way, I need to know that I CAN run the distance. I'm an overachiever in that way. I dont study to pass, I study to get a high grade...if you get my drift.. So I have been working up to the full 13.1 miles so I will have the confidence to know I can go the distance when the time comes...thats just the way I am. Anyway....Sunday was my second attempt at 12 miles. I have achieved 12 miles both times I have attempted it, however; I am in agony or near agony the last mile...and I know theres no way I would have made it the total distance if it had been the actual race. I am bringing water with me and I don't feel dehydrated. But I'm just crapping out...I stopped to walk a quarter of a mile and my muscles really tightened up on me...I have been careful not to increase my mileage too quickly and I'm only running between 11:30 and 12:30 miles. Whats my problem? Do I need fuel? Am I just running out of energy? Should I be bringing Gatorade instead of Water?<br>
On Easter Sunday I only ran 6, I thought I'd give myself a rest since the Sunday before was a similar bad 12 experience.<br>
The first 10 seem so easy I feel like I could run a marathon, but as I run 11 and then 12 I feel like my legs just wont carry me to the end.<br><br>
Id sure love to hear from you...draw on your wisdom and experience if you can.<br><br>
Thanks

 

[RichardC]

FOOD!!!!!!!!!!!!!!! you need calories.. I would try some calories around mile 6 and than again at mile 10

 

[Flounder]

Hah, Hah, Hah<br><br>
No worries - a couple of thoughts<br><br>
Hydration and food are the likely cuplrits - The night before the long run - Eat carbs - lots of them and lots of hydration - You will have no issues<br><br>
How much water are you taking on your long run - I personally would need @ 40-60 ounces for that distance.<br><br>
I really do not know your situation, but having lost 61# since Oct, maybe you are still trying to lose or watching your maintain calorie intake too much.<br><br>
If eating / drinking lots the night before does not help - Add a gel at mile 6 and 10 and it should do the trick.<br><br>
The reason I say Ha, Ha, Ha - 12 mile training runs are plenty - Come race day you will be just fine, heck 10 would be enough.

 

[cgerber]

I agree with Flounder and Richard.<br><br>
How long are the 12 milers taking? 12 min/mi would put you out near 2.5 hours... definitely in the realm of needing fluids and calories. I usually take in food/fluids past 90 minutes.<br><br>
Try taking a gel at the start and every 45 min thereafter, and take in fluids... I usually try to take in about a bottle (20oz) of energy drink (w/ electrolytes) per hour on long runs. Don't forget the electrolytes too, if your legs are cramping (although it just sounds like the classic 'bonk' based on your description) that's a classic symptom of too much water and not enough sodium. Another thing I try to do is take in about a bottle of water in the 30-60 minutes before the race, so the body gets a jump on the absorption.<br><br>
I think you'll do great in your race. Race-day adrenaline is worth a LOT, and that 13.1 miles will be over before you realize.<br><br>
- Chris

 

[RichardC]

First hour is 20 ounces of water... and then i try to get a diluted 20 ounces of sports drink every hour after that... I also eat on anything 10 miles or longer starting at the 6 mile mark and every three miles after.. with every other 3 being a bigger helping of calories... also you might find liquid calories digest easier and absorb faster Gels etc... I like slimfast and half of a bannana every other three.. and gel like on the alternate three... Once I started adding calories my long runs became much easier and enjoyable.

 

[techgirl321]

You guys are great. I should have asked you about this sooner. I will try again on Sunday this time with at least an energy drink or two and maybe some gels. I'd rather over do it then feel that way again.<br><br>
I dont carb up the day before but I typically eat a big breakfast...a bowl of oatmeal or cornmeal and a couple of eggs and some fresh fruit. maybe 5 or 6 hundred calories.<br>
I only bring about 12 oz of water with me but I drink about 20 or so one half to one hour before I go out.

 

[RichardC]

Not sure what your history with gels is... but my suggestions with gels is walk for those few seconds and wash it down with water or diluted gatoraid.

 

[SLOjim]

Lots of good advice for fueling and hydrating during your run, but don't discount the importance of hydrating and eating well the day before. I know you've really been working on your weight loss but don't feel you're cheating by eating good carbs the day before a long run or long race. It's always easier to start with a full tank than to try to make up for it during the run.

 

[Flounder]

If I eat well the day before I can run 50K with just water. If I do not - I can't run 16 without gels.<br><br>
I wake up in the morning and drink 30-40 ounces of water and still would need 40-60 for that distance - do not discount h20. As little as a 3% weight loss from dehydration can cause a 10% loss in performance - IE 9:00 miles become 9:54 miles.<br><br>
Good luck<br><br>

 

[Complete Pete]

Lots of good stuff on fuel and nutrition - I don't really have much to add there.<br><br>
One thing that I found is that I'll progress steadily for a while, and then all of the sudden improvement becomes exponentially more difficult. For me it happened the first time I tried to go 12 miles. I finished the run feeling like I'd been run over by a car. Second time at that distance i just felt like I'd fallen down stairs. After a few more attempts, it become pretty manageable. I progressed well for a while and then I tried 18 miles and that felt like getting hit by a truck again. After a few attempts, it got manageable.<br><br>
In addition to the food and fuel advice given, you may just be adapting to the new training load (which is a good thing).<br><br>
Oh, and not going the full distance is more for the full marathon than the half. I hihgly recommend doing at least 13 if possible before hand.

 

[Flounder]

True - I still remember my 1st 14 mile run - It wiped me out - slept for a couple of hours afterward. Part of it is I did not carry water with me - I went out and bought a camel back before the next long one.<br><br>
I still remember my 1st 20 miler<br><br>
Really the 1st year of doing a lot of 20 milers - I had to sleep (Nap) a bit and fight fatigue of different levels the rest of the day.<br><br>
Now 20 doesn't hurt much.

 

[SLOjim]

Another thing that comes into play for me is my weekly volume. Once I get my base mileage up past 30mpw, running a HM is a comfortable distance even if I don't do anything over 8 miles in training.<br><br>
I'm not sure what your weekly mileage is, but maybe your body is just adjusting to the increases.

 

[Billy]

I'm still working on getting my long runs right. I started doing Hal Higdon's "sorta long" runs last year (8-10 miles on weekdays) and that helped. I'm finally starting to have long runs that flow and are even fun just this year.<br><br>
Sometimes you will just have a bad day or even series of bad days. It seemed like I used to have a bad day <b>every time</b> I did a long run. This does not mean you aren't receiving training benefit but you can start thinking about hydration, nutrition, and even weather and other factors (stress, for instance).<br><br>
Races are magical. They will pull you along. They can spur you to performances you didn't know you had in you. If you are tired a little bit at the end of a HM, you probably did it right. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
As an almost aside, I can't believe your weight loss. It's just fantastic! You know you have the mental tools to have a good race. You've been doing your training (right?). Be prepared to enjoy your day. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[Dennis]

Something I wasnt sure of from your post - I'd be interested in if you're getting enough rest prior to your long run also. Are you taking the day before off? Getting enough sleep the night of the long run?<br><br>
All good advice above. If you're out steam at mile 11, you might want to consider GU'ing at around mile 8-9.<br><br>
BTW, I also enjoy long runs of 13.1 frequently. I've done over 20 of them this year, and it does add to the confidence. But like the others said, race day excitement is good for a couple miles just in and of itself.

 

[cliffburns]

I have to agree about magical race days. I've found the atmosphere and the crowds really contribute to your energy level, especially around the start and finish. Many times, training simply sucks because that element is missing, more so if you're running alone. But I think that those really difficult lonely runs really prepare you when you get into an atmosphere that gets the adrenaline going.<br><br>
As far as your distance is concerned, it sounds like you're hitting the proverbial wall. You feel like you can go for hours and then all of a sudden, your body says, "STOP." That's how it feels to me, and it doesn't always happen at the same time. I agree with the suggestions to take in more calories and more water, but I might also suggest that running is as much a mental game as it is physical, and sometimes, pushing through the pain is all you can do, but that is the exception, not the rule. More often than not, you should stop for pain because it could be a sign of injury, but if it's a general tired ache, push through. Also, there is nothing wrong with stopping and stretching in the middle of a run. I've seen many marathoners do it in the middle of a race.

 

[Hippo]

I'm not sure anyone has said this, I didn't see it.<br><br>
Sometimes all you need to do is to be patient: the run that was hard a couple of times that you did it gets easier because your body is adapting. Trying all the other things people have suggested is a good idea too.<br><br>
The other possible thing you can try if you want to do something radical is to steal a page from ultrarunner training and do a "time on your feet" day. Pick some course that repeats and goes past your car or house every few miles. Plan for a very long day, much of it walking and just shoot for moving continuously for a longer (clock) period of time than you ever have before. Make it at least 50% walking so that the effort is easy and make sure you eat/drink/stretch every time you go past your base. This is to just get your body used to the length of time you have to go without killing yourself in the process.