a thoughtful web.
Good ideas and conversation. No ads, no tracking.   Login or Take a Tour!
comment by WanderingEng
WanderingEng  ·  1951 days ago  ·  link  ·    ·  parent  ·  post: Hubski Race Report - Or, bfx bonks hard.

I'm often reluctant to give advice as everyone has different training, goals, and body. For me, I think the single best thing in my training has been running hill intervals. There's a hill leading out of a local park that's perfect. I drive to the far side of the park, run across it to warm up, then run as fast as I can up the hill. I walk back down and repeat until I feel like I'm not sprinting or think my form is poor (poor form leading to poor habits). This is four times, currently, up from three.

I take nutrition pretty seriously. Maybe too seriously, but I haven't had a bad run when I did it "right."

I love the #racereport tag.





ButterflyEffect  ·  1951 days ago  ·  link  ·  

You're absolutely right about hills! My goal has been to up my base mileage and days running per week to about where it's at right now, and then start doing workouts like threshold and interval training to improve speed. Hills are very much going to be a part of that! Nice running this past weekend, by the way!

Do you track your nutrition?

WanderingEng  ·  1951 days ago  ·  link  ·  

I track my daily food, though I don't pay it much attention beyond adding it to MyFitnessPal. My diet is pretty static, with mostly the same food each week, so I'm sure I'm hitting my goals for nutrition.

My half marathon routine is to get up three hours before race time and eat a meal bar and drink a bottle of Gatorade. I wash it down with a cup of coffee to help it all pass before the run. This gets something like 700 calories, electrolytes, and fluid in me ahead of the run. My nutrition during the run is to eat an energy gel every three to four miles. It isn't that I need a gel after three miles, it's that around mile nine I needed one six miles ago. I bonked on a 20K a year ago around mile 9. I've seen writeups where runners scoff at any nutrition for runs under twenty miles. There's an Ed Viesturs quote that goes something like "all I know is this is how I like to do it." I think that applies here, too.

The advice I most agree with is to experiment. See what works for you during training runs, and do that on race day.