Words to the wise for long runs
I wrote this in April 2010. But I think the lessons are relevant anytime for warmer weather running. My learning about what to do and what not to continues...
I targeted today for a 20 mile run as part of my training for the Wisconsin Marathon on May 1. I had the day off and the weather was summer-like. No stress, I could run anytime...
I started the day after eating a bagel and drinking orange juice before dawn at 5:15 a.m. (we triathletes are crazy - I could have slept in!), then swimming masters, arriving 20 minutes early (as typical), 600 warm-up (swim-kick-pull) and 5 X 100 medium swim with 10 seconds rest on my own; then 3 X 150 build each 50 on 2:15; 6 X 100 pull buoy (to save my legs) build first three each 50, last three descend. My descends were 1:57, 1:54, 1:50. Then 300 pull with paddles (broken in various ways). Finally, 3 X (100 build each 50 on 2 minutes, 2 x 25 descend on 1 minute) pull buoy. I hung in there with "the big boys"! Relevant (after the fact) information: on Wednesday I rode 45 minutes on the bike trainer. Thursday morning I ran a 50 minute track workout (repeat 400s). I thought this was not a big deal, but in retrospect the track workout especially had degraded my legs for my long run the next day.,..
After another light breakfast (English muffin, coffee and a little water) and a lot of conversation with friends (more coffee), I was on the local rails to trails path around noon. It was getting warm and was very windy. This was certainly a change from what we had been running in for months. Mad dogs and Englishmen...
I carried a gel and had gels and water in my car. I ran one direction for three miles, noting that my quads were barking a little but knowing I could deal with that. I ran back to my car, ate a gel and drank plenty of water, then ran five miles the other direction, drinking water out of a fountain at at the 8.4 mile mark, feeling OK but not fast and a bit sore.. So far so good, though my times were slow (but consistent, which was fine for a long run) and I noted it was getting hot.
I flipped my direction with 11 miles in. Quickly it became difficult. My running slowed, I was slogging along and felt sorer. I was warm and the wind was not really offering relief. Not good! I drank and ate a gel at 13.5, drank again at 14.4 and then struggled slowly back to my car, having run 16. I had been bargaining with myself (as marathoners and Ironmen often do) to continue with the last four, but as I closed in on 16 I realized I was in no shape to continue. Shades of the Chicago Marathon three years ago and Boston a few years earlier!
I sucked down Gatorade and went home. Sherry was out. I found a banana, water, cheese, left over coffee. I should have eaten more, but I was soon sitting, trying to fend off cramps as my shoulders, forearms, quads and calves were twitching and cramping. I tried to stretch out, but several times I lept up to put weight on a leg to chase away the cramp. I was close to nauseated - not exactly but I sure did not feel top flight. I drank a lot of fluids and ultimately I dozed in a chair for a couple of hours with legs stretched straight out, which did not immediately eliminate the twitching but seemed to forego the cramping. I thought I needed salt, but dozing was the primary driver. Sherry called and I filled her in. A long while later, she showed with chips - not the best food but salt laden. I ate chips like crazy, I was already doing better, but the chips (salt) did the trick.
Lessons learned (I hope!):
80+ degrees in early April in Chicago is highly abnormal. One needs to acclimatize to hot weather, not assume "no problem."
I did not consider the wind. It was strong and I am sure contributed to dehydration.
In any Ironman run or marathon at with any degree of heat I would take salt tablets and/or drink a sports drink with salt in it. I am a known "sweater" and need to consider my electrolytes levels. Duh!
I know to eat a gel every 45 minutes or less when I do a long workout. I did not do that. Duh, again! Early season, to shrug off a track workout and a hard masters swimming workout within hours of a long run is something I need to reconsider.
What I might be able to do in July is not necessarily what I can pull off in April.
The good news it that 3 hours after my run I was feeling decent again. I'll run tomorrow morning, but it will be short and easy.
