Chicago Marathon Hydration and Fueling Plan

Through my 19 prior marathons I've made many mistakes with hydration and fueling. To hopefully improve at the forthcoming Chicago Marathon I put together my fueling and hydration plan with some research and thoughts: An extremely competent sports-focused Houston dietitian generally recommends that her clients consume two-grams of an easily digested form of carbohydrate per kilogram of body weight two-hours prior to the start of the marathon. For myself this translates to ~150 grams, or a 600 Calorie breakfast. Since on race day I scrupulously avoid breakfasts with large amounts of fiber, as a dietetic homage to ancient Pheidippides I will have Greek Yogurt for breakfast. I love its flavor and its addition of protein versus conventional yogurt helps to better stabilize blood sugar thereby allowing the body to better unlock its internal stores of glycogen and energy. Since the dietitian also recommends drinking plenty of sports drink the day prior to the event (so-as to be fully hydrated while increasing stores of electrolytes) I am planning to carry a bottle of Gatorade while wandering the famous Chicago Marathon Expo. Per sports dietitian Nancy Clark's recent article we can ingest at most 60 grams (i.e. 240 Calories) of carbohydrates per hour if they are solely in the form of glucose, fructose, or any other specific carbohydrate type. However, we can ingest up to 90 grams (i.e. 360 Calories) per hour if the carbohydrates are in mixed form. As a related January 2011 follow-up to this post, see this excellent Sweat Science post which provides an interesting partial answer the important question of just how much variability exists in runners' carbohydrate ingestion rate. As is noted, individual experimentation during training is key since there is no generically applicable answer, and studies point to some runners' mixed-carbohydrate ingestion rate being significantly greater than the cited 90-100 grams per hour.  Conversely, it appears that most studies evaluation of runners carbohydrate ingestion rates beyond these amounts results in them not absorbing these massive ingested amounts, thereby raising the unsettling risk of adverse stomach or digestion issues.   Tim Noakes' Lore of Running provides an excellent reference for all serious runners. Via consuming carbohydrates while running we effectively supplement the liver's and the muscle tissues' limited supplies of glucosamine, thereby eliminating or delaying the dreaded 'wall'. Both Clark and Noakes agree upon the criticality, however, of not exceeding the body's maximum hourly carbohydrate consumption capacity. In the most recent Marathon Talk (a great podcast!) interview ultra-marathon star Scott Jurek quotes the more conservative 60 grams per hour in his own fueling plan. Of particular interest, like many ultra runners - including Dean Karnazes - he adds protein and fat during his ultra-runs. Though I stick entirely with carbohydrates on my marathon and shorter distance events I have successfully added protein and fat on my three 50Ks, and similarly find that the slower pace eases the consumption of nutritionally more diverse and enjoyable solid foods. I flag this issue since slower (~5-hour plus) marathon runners may similarly benefit by following an ultra-oriented fueling plan. Jurek also cites his target warm weather hourly fluids consumption of 30 to 40 ounces, which is obviously an extremely individual determination affected by the individual, their pace, level of exertion, temperature, humidity, wind, the amount of sun, and their apparel. Determining one's sweat rate is very important and requires some discipline (as described in this article.) It is very important to know what type of fluid is being served on the runner's forthcoming marathon course and how many fluid aid stations that there will be! For example, the Chicago Marathon will provide Gatorade Endurance at twenty aid stations. Via knowing one's sweat rate, and targeting replacing the majority, but not all of one's fluid losses, the runner can set-up a hydration plan to assure that they drink adequately - but not to excess.  As a related February 2011 follow-up to this post see an interesting Sports Science post which summarizes a related study in the British Journal of Sports Medicine indicating that the fastest marathoners tend to lose the largest percentage of their initial body weight.  This runs against the general wisdom that performance degrades after one loses 2% of their body weight. Nevertheless, as I experience significant increased thirst above this level I've reflected it within my personal hydration plan.   All runners should experiment during their long training runs with various fueling and hydration strategies, so that on the day of the event they will be non-stressed and confident. Gatorade Endurance alone does not provide sufficient carbohydrates to replenish more than a small fraction of the ~102 Calories per mile which I exert while running, so I supplement with my preferred sports gel - Gu's Roctane (orange-vanilla flavor). The reasons for my loyalty are: I love the flavor, branch chain amino acids (a key building-block for the protein synthesis utilized in muscle repair), the moderate amount of caffeine (proven to enhance concentration and motivation), and without stomach upset I can consume more Roctane than other gels (in both the recent Austin and Boston Marathon I've successfully taken one Roctane at the beginning of the race then an additional one every three miles, for a total of nine!) Based on Noakes' Lore of Running (table 4.2, pp. 214), even fit and heat acclimatized individuals lose a significant amount of electrolytes through their sweat. Presuming Chicago provides typical mid-October weather, with my relatively high sweat rate of ~6 Oz. per mile this results in a large loss of sodium and potassium - even taking into account the electrolytic content of Gatorade and Roctane. Accordingly, as in past successful marathons I will additionally supplement with an easy to tolerate buffered electrolyte capsule, the Succeed S!Cap. To acknowledge the ongoing debate there's concern amongst some as to whether a runner should follow a prescribed hydration strategy such as I outline, or simply to drink to their thirst.  A recent Runner's World article outlines well both the pro's and con's, and points out the complicating variable of taking an NSAID on a marathon - which I never do (see also this link). The best article on the critical subject of hydration addresses key myths and facts, and can be found in this recent Running Times article. Finally, solely as an FYI I've listed my 2010 Chicago Marathon hydration and fueling plan.  For the above cited reasons I do NOT suggest this plan be followed by any other runner! Despite its apparent complexity it will be considerably easier for me to follow than it may initially appear. Barring unanticipated cool or hot/humid conditions (i.e. less than 40°F or more than 65°F) I intend to drink one 6 Oz. cup at every aid station, following the repeated pattern of water at the first two aid stations (taking a single S!Cap at one), then drinking Gatorade at the third aid station, while consuming one Roctane every third mile (double click the below spreadsheet graphic to see full screen):

13.  Alternatively, Chris of http://bqordie.blogspot.com/ fame recommended a far simpler fueling solution, which he's had good luck with.  Carry two, and hold one EFS Liquid Shot container by 1st Endurance (see http://www.firstendurance.com/efs-liquid-shot.html).  I haven't tried it as yet, but I'm tempted to as it's far simpler than the above approach (consume one container every nine miles, sipping along the way), and achieves nearly the same level of fueling and electrolytic levels.

Boston Marathon Race Report

Earlier today I had the pleasure of running the 114th Boston Marathon. It was a great experience!

Having run Boston last year, and being disappointed by my inadequate preparation I incorporated significantly more hills and mileage into the preceding four months of training. My improved strength was clearly evident on Newton's hills, as I avoided last year's walk on the steepest section of Hearbreak Hill.  Additionally, in climbing hills I followed the advice by an experienced Boston-area coach who spoke at the Expo on Sunday.  He recommended that while climbing you should relax your abs, swing vigorously your arms, shorten your stride, and gaze a maximum of 15-feet ahead (i.e. however tempting, don't look-up to the top of the hill - since seeing the full height of the challenge can cause even a strongest runner to begin walking!)

The weather was a bit of a disappointment, though it was far better than it could have been! The temperature was between 52 to 56°F, with relatively clear skies and initially cross winds from the north, which unfortunately became more of a headwind as the race progressed.

I was very happy with the results as I amazingly managed to exactly tie my prior 3:19:37 personal record that I'd recently just set February in Austin! Having never tied a P.R., it was on the one hand frustrating (since even the slightest added effort along the 26.2 mile course would have given me an improvement to my personal record), but, on the other hand I was content since had I run even one second slower I would have been upset.  So, all in all I'm thankful for having done as well as I had, despite Boston's tough course, and particularly in overcoming my nagging right Achilles problem.

On reflection some things worked well while others did not. In the many areas that went well I credit my:

• Improved training , specifically the added mileage with good hills-specific training through generally following the excellent Kenyan Way training program and coaching by Sean Wade;
• Running on my Newton shoes, which I'm convinced help owing primarily to their light weight, their minimal heel, and the 'spring' action of the forefoot lug;
• Increasing my consumption of Gu's Roctane Vanilla/Orange to one packet every three vs. four miles, without bearing any adverse stomach-related side-effects. I'm convinced that the highly glycemic mixed sugars, combined with caffeine and amino acids, pay dividends in mitigating glycogen losses from the active muscles while enhancing my concentration and motivation.

Conversely, I had two distinct improvement opportunities:

• Though I generated a mymarathonpace.com pacing band beforehand, having every intent to use it, during the race I unfortunately reverted to running the course 'by feel' rather than with discipline. I inappropriately ran excessively hard during the first half marathon of the largely downhill course owing to my being overly ambitious in imagining a 4-minute P.R. potential. The adverse result of this fast downhill running was predictably felt in my quads which wouldn't permit me to step-up the pace on the excellent downhill segments running into Boston.
• Similar to my recent Houston Marathon experience I was excessively dehydrated upon completing the Boston course. This was despite drinking four or five ounces of Gatorade every two miles. Had I drunk double this amount it would have more closely matched my high sweat rate, and would have strengthened me in the late miles.

As was the case last year, the Boston Marathon spectators were hugely appreciated owing to their being unbelievably supportive and LOUD! While particularly true in the larger towns and cities along the course, and especially so at Wellesley College, I never felt unsupported along the entire course. The volunteers - of which there were literally tens of thousands - did an absolutely first-rate job, and bring huge credit to the most prestigious of marathons. I highly recommend the Boston Marathon to all serious runners!

Me crossing the finish line - exactly tying my marathon personal record!




Final results: Overall #4520/22645 (top 20%), Males #3994/13112 (top 30%), Males (50-54) #263/1868 (top 14%)

Austin Marathon Race Report!

This morning I ran the Austin Marathon, and while I found the hills HUGELY challenging versus the much easier Austin course that I'd run five years ago I neverthless narrowly managed to eke out a personal record by one-second!

When I'd last run Austin five years ago the course was both faster and easier since it started twenty-miles north of the city and finished downtown, providing a gentle downhill for much of the course and an overall net elevation decline of more than 400 feet.  Unfortunately, the growing logistical challenges of busing race participants, and dealing with the frustration caused by traffic jams on the surrounding narrow roads in the north Austin area caused race organizers to adopt the current course - which is a technically challenging looped course through most of Austin's many hills (see link).  Nevertheless, though challenging the course was both interesting and achievable.

The race began with a pyrotechnics display directly over the start line.  In downtown Austin's pre-dawn darkness the pyrotechnics were spectacular, however due to the lack of wind the resulting fumes lingered in the starting area - which we were unfortunately forced to breathe as we started our run.

Quickly getting past the starting line the weather conditions were good, as fortunately a predicted cold front with accompanying strong winds and rain held-off until just after the marathon finished.  The sky was crystal clear, and as a result the temperature quickly rose from the initial mid 30s to the mid 50s - though perceptually warmer still owing to the high humidity.

As with other recent successful recent marathons I made the decision to run with a pacing group, on today's occasion the 3:20 group since I was hoping to beat my prior personal record of 3:19:38 set on Houston's flat course one-month ago.  The two Austin 3:20 pace group leaders did a fantastic job of keeping the group organized, motivated and encouraged.  They demonstrated incredible running discipline and strength by holding an extremely consistent pace - whether running up or down hills.  As I didn't possess the strength to easily match their pace on the steepest up-hills I ran behind the group at those points (though always keeping the group in sight), then caught them on the ensuing downhill.  Even more-so than in prior marathons the pacing group was pivotal in allowing me to set my narrow personal record.  Thanks again, pacers!!

Miscellany:

• Another P.R. on my Newtons!
• Encouraged by Houston's recent success I ramped-up even further my use of Gu's Roctane (to one every three - versus every four) miles. Again, no stomach upset or digestive issues.
• Credit, again, to the Kenyan Way training program for my clearly improved personal fitness.
• I successfully used ThinkGeek.com's "spy" sunglasses with built-in digital camera and remote control shutter release (in my hand throughout the race) to capture these photos.  While the picture quality is nowhere close to that provided by a conventional one-megapixel digital camera the quality was certainly acceptable!
• Official Stats:
  Overall: 221/4039 (top 6%)
  Males: 196/2462 (top 8%)
  Division (50-54): 6/202 (top 3%)

Chicago Marathon - 7-minute personal record!

This morning I had the fantastic experience of running the 2009 Chicago Marathon. The results were beyond my wildest expectations since I completed the marathon in 3:25:32, which improves by over seven-minutes my personal record and re-qualifies me for the Boston Marathon! I was especially delighted since up until only six-weeks ago I was unable to run for a month while recovering from a minor stress-fracture.

I was very familiar with the Chicago course, as it was my 4th (and 14th overall marathon distance or beyond). The race temperature was absolutely perfect: 34 to 41°F, minimal humidity with a moderate 5-8 MPH wind from the north. While it was admittedly very cold during the pre-race waiting period, through wearing a disposable sweatshirt, hat and gloves (which I tossed at the start) I was able to remain comfortable.

I was very happy with my pacing consistency, as is shown on this chart. My first half-marathon time was 1:43:08 (7:52 pace), and I managed a rare negative-split in the second half with 1:42:24 (7:49 pace). Proving especially helpful was running the first 5K with the 3:30 pacing group as this mitigated my unfortunate tendency to jack-rabbit the start. Though I gradually ran ahead of the pacing group after that point, it played a continuing psychological benefit since I knew that if the group were to catch me I would then be able to hang-on with the 3:30's until the finish line. On reflection, during both my recent marathon successes (Houston and Chicago) I benefitted by pacing groups, where-as my recent April Boston Marathon was a partial disappointment (in terms of my completion time - not the fantastic overall experience) due in-part to their absence.

With regards my recent successful stress fracture recovery I credit my coach's excellent recommendation that I pool-run and bicycle during my five-week recovery period. Additionally, I credit myself for having the wisdom to follow my doctor's sage advice to interrupt my marathon training while giving my minor stress fracture time to fully heal. The bottom line lesson-learned was was not to give-up following an injury! Instead, keep-up the hard work and your positive attitude via finding healthful alternative activities to maintain your physical and mental health!

Additional elements which helped my Chicago performance:

• Other than my stress-fracture recovery period I closely followed the excellent Kenyan Way marathon training program. I highly recommend this program for any Houston based advanced marathoner.
• Rather than consuming my normal Crank eGel I tried out a new product - Gu's Rocktane (Vanilla/Orange flavor). Though eGel has more sodium and potassium per packet (220 vs. 125, and 80 vs. 55 mg respectively), adjusting for its 50% larger volume, both are comparable in electrolytes (though the smaller Rocktane size allows more frequent consumption and therefore provides a more consistent electrolyte and blood sugar levels). Two additional ingredients found only in Rocktane are 1200 mg of amino acids (the building-blocks of protein needed for muscle repair) and 35 mg of caffeine (which I've been convinced since my April 4-mile run helps my performance). I took my first Rocktane 10-minutes prior to the race start, then took an additional packet every 5-miles.
• My Newton stability training shoes (which I also had excellent results with during my recent Chicago Half Marathon) proved to be well worth their higher cost. Somewhat similar to a natural barefoot landing the Newtons help promote a more healthy and efficient mid-foot landing - which is especially important when running on typical concrete race surfaces.
• Upon approaching the half-way point of the marathon I realized that despite temperatures then in the upper 30's I was sweating heavily. Consequently, I removed my thin Boston Marathon shirt that I had been wearing and ran shirtless the final half. Though attracting odd-looks from the jacket and hat-laden spectators, I'm convinced that doing so helped tremendously. Since I had clipped my race number to my running belt/gel-holder (instead of pinning it onto my shirt) I was easily able to remove the shirt without worries of being interrupted as a suspected bandit!
• Finally, as I was seeded in one of the leading corrals that are restricted to qualifying runners I avoided the typical frustration of weaving in-and-out of slower marathoners in the initial miles. This is definitely something for advanced marathoners to check-into whenever registering for a large urban marathon!

Miscellany:

• My preliminary results were: Division Place, M50-54, #129/1471 (top 9%); Gender Place, #2,828/18,983 (top 15%); Overall Place, #3,258/33,608 (top 10%)
• My Forerunner 405's Connect.Garmin.com log.
• On October 14th I participated in a Runner's Roundtable podcast featuring a number of runners who participated in various distance running events worldwide over the weekend.  To listen to the banter click here.