Monday, December 15, 2014

Between My 50K and My Marathon

Homemade Running Fuel
After running a 50K trail race 3 weeks ago, I didn't run for 11 days but I did exercise. I hiked and biked at the Grand Canyon and Big Bend National Park. Then I added in some running.

Two Weeks Post-50K: 2 days of running, longest run: 7, 12.5 miles total
Three Weeks Post-50K: 3 days of running, longest run: 10, 20 miles total
Four Weeks Post-50K: (What I Hope to Do) 5 days of running, longest run: 13 (Today!)

Today I brought a new running fuel with me: Homemade Maple Apricot Running Fuel (6 apricot halves, 2 Tb. maple syrup, salt, water), which is equivalent to 2 gels in calories and carbs. Filter out the bits of apricot and add extra water so that you don't have to stop for it. I liked the taste and it kept me going for a progression run where you gradually increase your speed.

Last week, I added in more days of strength-training/core/balance exercises than my usual 3 times a week. I thought I'd try doing them 6-7 times a week from now on.

Exercise Links for Runners 

Coach Jay: Myrtl Routine

10 Minute Mobility Routine (Competitor)

12 Exercises from Magill's Build Your Running Body Book 

Upcoming Races: There are less than 9 weeks until the Love. Run. Half Marathon on trails and less than 11 weeks until The Woodlands Marathon!

How about you? Have you decided to do anything new that will make you a better runner? Have you made your own sports drink before?

29 comments:

  1. I ended up only using one gel during my 50k and otherwise relying on real food, which has me really curious about experimenting with making my own fuel. I will have to try this!

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    1. Yeah, it's fun to experiment! I've eaten dried apricots on the run before, but this is the first time that I used them to make a drink.

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  2. Thanks for those links. I'm always looking for new strength training exercises. Like you, I want to do more.

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    1. I like finding new exercise routines, too - especially videos!

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  3. I have never heard of this combination of fuel.
    This sounds like it would be really sweet. But i
    I don't like really sweet drinks while I am running. Is it? Sometimes I thk GUs are even too sweet. I grave more salty foods. But if you found something that works for you, that's great! -L

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    1. The added water diluted it and made it less sweet. I think that if you like apricots, you might like it.

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  4. I've tried making my own sports drink before but am still perfecting it, and now that I'm relying on the course fuel I try to train with whatever will be on the course. I'd love to find a homemade drink that works for me. Thanks for linking to those workouts -- I'm going to do the 12 Exercises one today for my core workout! I am a huge believer in strength training after seeing how just a couple of workouts a week paid off in racing. At some point I would like to increase to even more days a week but that's ambitious for me now!

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    1. Like you, I often train with whatever will be on the course. That's smart! I'm glad you found the links helpful!

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  5. I haven't tried making my own fuel or drink. You inspire me to try it. I need to do something new! I know I should do strength training but I just don't enjoy it.

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    1. This was a good one! Plus, there are even easier recipes online that don't involve a cooking step. If I hated ST, I wouldn't do it either!

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  6. I am loving the idea of homemade fuels ... I'm planning to try some ideas out soon ... thank you for the inspiration!

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    1. Glad to help! I felt good knowing that I was fueling my run and getting in some fruit, too!

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  7. I don't run much loner distances than 10 km, so I don't feel i need fuel for my runs so far, but back in September, they had some kind of honey fuel in our race kit. I tried it and I think it had loads of caffeine cause I was on fire the first few km. I think I would prefer to use home made, natural solutions such as you suggested.

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    1. The next thing I'd like to do is to check the prices on apricots and syrup to compare it to store bought gels, which generally cost about $1 a package.

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  8. Always nice to have a break after a big race. Your upcoming events sound great. I love that you experiment with your fuels too...I should do more of that.

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    1. You're right, it was nice to race and then to go on vacation afterwards!

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  9. I've never made my own gels, but that sounds like a flavor combination I could work with. Great job resting and easing back into it after your 50k!

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    1. The apricot drink tastes good (I like apricots), but I couldn't taste the syrup very much once I diluted the drink with so much water. If you prefer a thicker consistency, you could leave out the added water.

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  10. Sounds like you have an awesome plan going.

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    1. Thanks, Abby! It's all a big experiment, but that's part of the fun!

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  11. Your training is really impressive - and I love the sound of your homemade gel. Very much my kind of thing :)

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    1. It was fun to try the new recipe. Now I'm wondering about what other fruits would be good to use.

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  12. The running fuel sounds really good, and it's a great alternative to store-bought ones!

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    1. Store-bought ones can be handy, but it's fun to have made your own!

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  13. I love doing strength training, but I am down to a few session a week since I am trying increase my running mileage now :) Love the homemade fuels. It'll be race time again before you know it!

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    1. Oh, I know! I'm only 8 weeks and 1 day out from the trail half marathon!

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  14. I've decided to put more focus on trails and I hope that is going to make me a stronger and more versatile runner!

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    1. That's great! Something that might be helping me to stay upright on the trails - balance exercises!

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  15. I haven't made my own sports drink or fuel but I definitely want to try it! I hate all of that processed stuff with fake who-knows-what.

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I love reading comments! I'll post your comment when I get back from my run so please don't worry if your comment doesn't show up right away.

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