Fueling for long training run (Page 2)

I used to almost pack a lunch when running. I would have sugar water in my fuel belt, protein bars and a gu or 2. In three hours I would go through it all. Think I would spend more time eating than running.

That was 3 years ago. On Thursday I did a 150 min (24k) run with a significant (for me) fast finish. No water (about 4C out). No gu. No nothing. I ran 2 hours after I had breakfast which was a couple slices of bread, some yogurt an apple and a banana. Thing is I finished and sure I was hungry but I had some more bread, an apple and a can of tuna and I felt fine. Oh, and a donut.

I truly find this amazing given the level of planning that used to go into my long runs.

And I am no gazelle at 6 feet and 206lbs (yikes) at last measurement.

Of course.
But I'm willing to bet that people can probably go further than they think they can without calories, just be reducing effort.

x2. I did my longest (and slowest!) training run last night. It was 13 miles at about 11:40 pace as opposed to my usual 10:something pace for long runs. I stopped twice for water, but I didn't take in any calories. I did just fine. I never walked, though I stopped a few times at traffic lights. I started out at a slow pace so that I wouldn't bonk.

If I wanted to push harder, I would have probably brought shot blocks or something along, but I wanted to do the distance and do it without hurting myself. Slow and steady! 

Yes I totally agree with this.

I've slowly cut out most of what I used to take on longer runs, and have been no worse for the wear, and i'm now not eating an extra x amount of cal a day i dont need. On ones over 1:45/14-15mi i'll take a gel with me, but dont always eat it, thats more as an insurance policy if you will.

unless its 90+ out i'm normally good for 1-2 hour runs without taking anything in assuming i've kept on things throughout the day.

Agreed.  But I didn't say that it's always needed.  I said a lot of people need to take in some calories on 2-3 hour runs.  It depends on the person and the situation.  My point is that hydration and nutrition requirements vary, so to say that no one ever needs more than water during long training sessions is just as wrong as saying everyone needs calories every time.

It would seem to be mostly semantics, however, I would say that some will need to take in calories during a 2-3 hour run not a lot.  In fact, I would say that with appropriate pacing, most would be able to run 2-2.5 hours without taking in any calories.

Shane

Perhaps so . . but for me part of my long runs is to learn to run with a more increased effort. 

It really depends on what each runner is trying to accomplish with their long runs. If it is simply moving time on the feet then no . . probably not much nutrition needed. But if the runner is attempting to learn to sustain additional effort over time then while it may not be race pace, you are certainly going to burn some serious calories. I know if I let myself get hungry enough and out of gas enough (fuel wise) that my form tends to fall apart.  

Someone mentioned this before, but what you eat before or during a run is partly personal preference. The long runs of marathon training are opportunities to try out methods of nutrition and to practice pacing for your race.

When I trained for my first marathon I had never run the distances prescribed, so every week when the mileage increased I had to have some faith in the plan that I could run that far. Every long run was a challenge to finish. Anything over 18 miles was especially difficult for me. So I guess my thought is that what I was or wasn't eating didn't have a lot to do with how difficult it was to finish the run.

What I did figure out as I kept running long distances though, is that I prefer to get up early and go out on an empty stomach. I take water for the first hour or 6 miles, then I have a GU. After that I take a couple Shot Bloks every 40 mins or so. I found out that when I run like this my stomach does not get upset- I used to get nasty cramping after my runs when I ate before hand.

like i said, in my longer training runs (2 hours+), i don't take in any calories, unless it's in the form of gatorade or some other sports drink. during my long training runs, i'm not anywhere near race effort...

agree with shane...you probably don't need many (if any) calories if you pace yourself correctly...

as for the OP, i think some of the posters here have it right...start out a little slower and speed up later. good luck with your training!

When I was training for marathon and IM distance runs a couple of years ago, I was fine without anything but water up to 2 1/2 or 3 hours. I did some runs up to 3 1/2 hours though, and found they went better with a gel somewhere between 2 and 3. I'm not in that kind of shape right now, so I'd probably take something a bit earlier in a training run. In a race, however, I'll start taking in calories early and often.

Yep.   I don't know how it's possible, but somehow...someway all those recreational marathoners and triathletes that were doing this before gels were even a glimmer in someones eye, were able to train and race with nothing more than water or maybe gatorade. 

I always use that chart in the Training Bible.  Nothing but water for a workout lasting less than 1 hour.  Water and/or sports drink (if needed) for anything 1-2 hours.  Water and/or Sports drink and/or Gel/bar/gu (etc.) for anything 3+ hours.  

I think fueling AFTER the workout helps.