March 5, 2013 by Lauren Ganes, Marathon Coordinator
I loved seeing the sea of pink shirts and friendly smiles on Sunday morning before the large contingency of WOW Women began their Oakland Half Marathon Practice run.
Eileen, Lesley and I were disappointed that we did not work at an Aid Station along the Half Marathon route where we could see our team mates. However, we were gratified to work an Aid station at mile 12 for runners continuing on for 20 miles. (And the first runners we saw were Beth W and her friend Kathy who were practicing for the relay!)
The runners were so grateful for the Aid station that provided them with Gatorade, water and GU. The majority of runners wanted Gatorade. They happily filled their own bottles with our Gatorade or water. Another runner used our cups of water and dumped in a packet of “EmergenC Calcium, Vitamin D”. This was also a point where the runners were ready for GU. Each runner was grateful for the Aid station because they needed to fuel their body.
Our 14 miler this coming Sunday is a good time to finalize your fueling. Plan ahead.
- Will you fuel by time or by mileage?
- When do you usually lose momentum?
- How much Gatorade (or other electrolyte liquid) or Gu (gel) or shot bloks do you need to keep your energy up?
- You want to feel strong for the entire run.
Some runners take their GU within 15 minutes of the start, and continue to take it every 45-50 minutes. Make sure you drink water with GU so you don’t get a huge sugar spike or upset stomach. If you are using Shot Bloks, or sport beans, you take those more frequently than GU. You can also use a combination of Shot Bloks and gels. Think it out ahead of time and bring what you need plus a little more (just in case).
Take advantage of this final long run on Sunday to reap the benefits of good fueling to insure a successful race day.