Ahhh! I am really loving having Fridays now as my long run day. The way my schedule is, that day is a quiet one where I can focus on me and recover so it was obvious it should turn into my long run day. Saturdays and Sundays have always been busy for us as a family. Having the weekly big task for marathon training done before the weekend feels so good!

(Being greeted on my return from long run. Lots of puddles on this run!)

Analyzing your splits from a long run

I don’t normally posts my splits, but I will from yesterday’s long run. The run wasn’t actually that long, it was 7 miles, but 7 miles is 7 miles. I don’t shirk any running distance – you earn every mile. My focus going into that run was to really aim for what Coach Erin has advised – slower. Focus on quality and endurance. I was actually surprised when I looked at my splits because I was faster than I had thought I was running. And I seriously was focusing on slowing down!

1 9:44.4 (thought I was going much slower!)
2 9:23.9 (could not tell I was “this fast”)
3 10:14.8 (no clue)
4 9:51.1 (I was starting to coast, feeling comfy)
5 11:08.6 (massive headwind, I knew this mile was rough and slow)
6 9:50.3 (excited about almost being done?)
7 10:09.4 (finally landed that pace I was shooting for the whole time)

I kind of took away that a) a comfortable “slow” pace for me is 9:45-ish and b) I obviously need to understand that slow means MORE SLOW. I was very comfortable on the run and my evening meal of my Korean-style Tacos seemed to have been very good fuel. The whole and healthy food I made from scratch had a good combination of protein/carb/sodium to prepare for a next day long run. I like to watch my sodium and sugar levels, but now and then with endurance running you can use a little boost of sodium. Not outrageous, just a bit more, just for the long run. Then get back to low-key levels the rest of the week.

Safety of protein powders

Speaking of health, I was very bummed to come across a disturbing article in Consumer Reports discussing levels of lead and arsenic in many of the popular protein powders. I don’t really know what to think; all I know is that I am now jaded by it. With half marathon training, I don’t think I need protein powder anymore to help my body tackle more rigorous exercise. My body seems accustomed to the higher intensity now and I can get all of my protein and hydration needs met through whole foods without too much trouble. But, my body is not used to full marathon training and I know I need some extra help along the way with protein, recovery, and calories. I tend to get gaunt quick if I don’t pay attention. I don’t know yet how I’m going to approach all of this “fueling” specifically with full marathon training. What I do know I will continue to do, however, is:

1. Eat as much non-processed food as possible.
2. Get good proteins from milk, egg, lean meat, and other whole food sources.
3. Stay hydrated well with my good filtered water (under-sink filtration from home, no store bought bottles).

“35 percent of the global population — mostly people with European ancestry — can digest lactose in adulthood without a hitch.” via NPR

I am pretty sure I am in that 35% genetic group. I have always drank milk my entire life, whether in cereal or as a drink, and I always have done a combo of milk and/or almond milk after my runs. I’ll sometimes mix in protein powders for some extra boost. Other than that, I only take water on my runs and Hammer Gels if I plan to go long. I will add in electrolyte drinks when the higher heat of summer comes, or during a race if I’m needing it, but I try to not take it unless I really need it. That has been it for me. I’m not lactose intolerant and seem to do fine with whey so I’ve never had a need to steer clear. I do deal with digestive issues, but have had success narrowing down the field as to what affects me: cruciferous veggies, beans, and high bad fats (like greasy burgers, etc).

What do you think about fueling as a full marathoner? How do you meet your more intense fuel needs and stay on top of it?