Today’s long run encompassed 12 beautiful miles that held a lot of variety. I took a lot of time planning and preparing for today’s run from deciding how to dress to researching non-gel fueling options.
Dressing in layers
It was 45 degrees when I started my ½ mile warm up walk to the starting point of my run. I was immediately grateful to myself for taking the couple of extra minutes to go back into the house, before driving off, in order to grab my gloves. My fingers were stiff and cold even inside my gloves for a couple of miles. I can’t imagine how uncomfortable my run would have been without my gloves.
My run clothing consisted of capri leggings and a medium weight, long sleeve pullover worn over a tank top. I was a bit chilly at the start but quickly warmed up. As I ran, the temperature also warmed up. By the end of the run the temperature was over 60 degrees and the sun was shining. The layers were perfect, so I’ve made a mental note for the next time.
Fueling plan
If I could summarize today’s run it would be all about fueling. As my runs get longer I want to fuel with some real food that meets the required carbs to protein ratio. I have not found a vegan athletic fueling option similar to the mini waffles that a lot of runners like. Whenever I see those little waffles I check the ingredients but they always have eggs and milk. So, I wandered the aisles of Target and Sprouts the Friday before my run looking for foods that might be easy to eat while running that had a similar nutritional breakdown of the waffles.
I was looking for a food that would be easy to eat, not need a lot of chewing, be easy to carry in my hydration vest pocket and of course, meet the same nutrition breakdown. I wanted something that was approximately 100 calories per serving that I would be eating, as many carbs as I could fit in that serving, but no less than 19 grams, and very little protein and fiber.
You may be surprised at how many snack foods do not contain as many carbs as you may think. During my search I picked up lots of foods that I thought for sure would have plenty of carbs but fell short. As an example, water crackers were one that I was surprised at the low number of carbs and the serving size was 8 crackers. That’s great if I wanted to enjoy a nice size snack but I wasn’t confident I’d be able to eat 8 crackers while running, so I skipped these.
High carb running snacks
After a long time in both stores wandering the aisles, picking up foods, reading the label and putting them back I settled on a couple of options:
- Freeze dried mangos – ½ package (Target)
- 75 calories
- 19 g carbs
- 1 g protein
- Bonus: 215 mg potassium
- Bobo’s Chocolate Chip Oat Bar – ½ bar (Sprouts)
- 180 calories
- 31 g carbs
- 3 g protein
- Vans Original waffles – 1 waffle (Sprouts)
- 80 calories
- 14 g carbs
- 1 g protein
On my first test run I decided to bring the freeze dried mangos and a Vans waffle. I toasted the waffle before I left the house and cut it into small pieces and put them in a plastic baggie. I planned to supplement the real food with one gel and electrolytes in my hydration pack.
Implementing the fueling plan
Before heading out on my run I had my normal long run morning breakfast of beets with vinegar, Ezekiel english muffin with almond butter and a banana in the car on the way to my running place. I also drink a pre-workout drink by Legion in the car and about 20 minutes before I start.
My plan was to take a non-caffeinated Huma gel at mile four. Then, eat a Vans waffle at mile 8. I also brought four Salt Tab Fastchews that I planned to take between fueling. I ended up taking two at around mile 6. I also had 32oz of electrolytes in my hydration bladder that I drank most of while on my run and finished when I got home.
For my post-run fueling I brought a peanut butter Nelly’s bar and a 12oz Skratch Chocolate recovery drink in a small cooler. I consumed these after I stretched and cooled down at the car.
I didn’t end up eating any of the freeze dried mangos. Although some have a melt in your mouth texture, other pieces are hard and difficult to chew. I don’t think they make a very good running snack for me.
The waffle, on the other hand, was perfect. Although, it contains the smallest blend of primary nutrients it satisfied my need to chew on something more solid than a gel. This particular waffle is very light and did not force me to have to chew a lot which can interrupt my breathing pattern. I was easily able to eat the entire waffle in about the same time I would take to consume a gel.
By the end of a run I can often feel my stomach starting to grumble but I didn’t get that sensation today after eating the waffle. I also think that consuming the shake and protein bar right after the run helped to further satiate me until my next meal which wasn’t until lunch time about 2 ½ hours later. The combination really helped to ward off the “rungries” (a new word I learned today on another blog).
For lunch, I was very happy with myself for sticking to my pre-planned lunch that I had already prepared at home. However, I admit to purchasing a frou-frou coffee and vegan pastry from a cafe where I met a friend later in the afternoon. I followed it up with a balanced dinner though.
Long run workout
Rather than a typical, easy paced long run, I decided to throw in a bit of faster running to test my speed endurance while running at longer distances.
I split the 12 mile run into thirds. The first third, I ran at a conversational pace. The second third I picked up the pace to my marathon goal pace. This was a challenge because the first two miles of this segment were still on the outgoing distance and on a gradual incline. However, after two miles I was at my mid-run turnaround and then I got to run it again going downhill. The last third, I returned to conversational pace.
During the final third of the run I needed to continuously check my pace because I noticed that it was very easy to slip out of conversational pace and back into marathon pace.
My results were spot on and I was pleasantly surprised. The first third was run at a bit slower than my max conversational pace. My goal pace segment was run exactly at my goal (whoo hoo!). Then, my last third was run exactly at my conversational pace max. Due to my successful fueling strategy I had plenty of energy for the rest of the day. Another successful training day in the books and ready for tomorrow’s cross-training and runner’s strength workout.
Workout
- 12 mile long run
- 4 miles at conversational pace
- 4 miles at marathon goal pace
- 4 miles at conversational pace