“Thank you” isn’t quite adequate to express my appreciation for all the input I got last week after the marathon bonk. Your input was fabulous and triggered a lot more research last week for me. Bottom line; I concluded I both dehydrated and suffered from hyponatremia. In short, I not only did not drink nearly enough fluid but I also sweated out and did not replace any of the essential electrolytes. Together, it explained not only the cramping, nausea and discomfort I felt last Saturday but also numerous other less-severe experiences in years past, both running and non-running. Interestingly, I think my base training plan worked well. I had no soreness in the three days following the race, ran again on Thursday and again this morning and felt great. The problem is hydration, not running per se.
So, I’m sticking with my marathon plan for the rest of the fall. Taking your input and other reflection, I have a new hydration/electrolyte plan, to wit:
- Drink 30 oz of fluid per hour
- Take in 500mg+ of sodium per hour, via fluids and food
- Get calories via a Gu at the bottom of the hour and a quarter Peanut Butter sandwich at the top of the hour
Wes urged me to practice this plan, training my body to take in this level of fluids. Good advice. Fluids on every run, even though I don’t need them, just so I get into the rhythm of figuring out how to glug down 30 oz per hour. This is over double my previosu pace of driking. After two runs, I’ve started to get the feel for it and have sloshed much less than I thought I would. This morning, I just got to laughing about the PB. I couldn’t find any bread as I headed out, only a solitary hot dog bun in the pantry. So I smeared a generous pile of PB on the bun, cut it in half and jammed it in my fuel belt. It worked.
I won’t have a chance for any really long runs between now and the Indy Marathon on Oct 18, since we leave for Italy in two days. So, that will be a test run for how well this plan works. Nothing new on race day?? Well, I’ll push that axiom a bit. I’m hoping to get at least one 10-15 mile run done in Italy, have even found a really cool place where it might happen, but all that will depend on how our sight-seeing plans go. Yet, I understand most of Italy stays up late and starts slow in the morning, whick I hope will prove a perfect situation for a long run at sunrise some day.
I don’t think I’ll have much, if any, on-line contact for the next two weeks, so don’t take it personally if I don't comment. I’ll post links to pix, plus a trip report when I get back. Till then, thanks again, so very, very much, for all your advice. I’m really grateful.
And persevere…this means a lot to several of you, my prayers are with you.