I need big time help with nutrition for long runs

I am having big problems that are really discouraging me. I know my nutrition must be really out of whack. Not so much nutrition on the long run as much as nutrition that morning and possibly even days prior. I know everyone is different, but I would like to know what some of you are doing. I dont really dump on anything, so all suggestions will be helpful.

My problem is GI issues during the run. Today I was scheduled for a 9 mile run. Like an idiot, I ran on the highway out in the country. I live in fam country. Just empty fields, no trees or even houses on this route. That was my biggest mistake. I had my usual breakfast of a whole wheat English Muffin with peanut butter and sugar free jelly. This is the same thing I have ate before with no troubles so I wonder if my meals the days before are getting to me. Anyways I took off on the route and about 2 miles into I felt it coming on. I should have turned around, but I felt I was just being a baby so I pushed on. Then at mile 4 had I gone any farther, I would have had a huge accident. I walked as gently as I could the 3 miles to a restroom.

I cant keep doing this. This is my 2nd week in a row. I am going to rerun this workout tomorrow morning at Golds on the dreadmill. Dont mind running on it too much for speed workouts and short recovery runs, but for long runs I hate it. I will stay on that till I figure out my GI issues. Any help or advice will be greatly appreciated.

I can truly sympathize with you.  That's one of the main reasons I do all my training on the treads, and most of my long races are big and have lots of porta-potties.  The only thing that I've found to help is eating light and avoiding fruits and veggies (especially fresh ones) the day before a race or long run.  It's still no guarantee for me though.

Another thing I do is drink coffee (a cup or 2) to get things moving and make sure they have BEFORE I go to the gym.  Most of the time that helps, but I still have times that I have to stop and use the potty and get back on.  Sometimes only once, others up to 3 times in 10 miles.

Another thing I've found is that when I increase the intensity, I also have increased urges until my body gets used to the faster paces.

I wish I could help you, but I've struggled with this for about 5 years now and these are the only things that I've found that help me at all.

Linn

Thanks Linn. Looks like its the dreadmill for me till I figure this out.

What is your nutrition like a couple days before your long run?

On October 3, 2009 at 11:48 AM Pacific Time, DANCBJAMMIN wrote: What is your nutrition like a couple days before your long run? Dan,
It changes from time to time, except breakfast. Breakfast is usually a bowl of oatmeal and an English muffin. A typical lunch can be a turkey sandwich on whole wheat and then dinner could be a chicken breast and a salad or hamburger helper and green beans. I know I take in quite a bit of fiber, but like I said, it never bothered me before. I could go 5-8 miles no problem. Now 2 is a struggle. Not endurance wise, just GI wise. I am going to continue to experiment but it will have to be on the dreadmill.

I would ay to lay off the wheat and such and I would eat a banana the night before and the morning of. Bananas help to plug you a bit and might help you hold "It" together. It's all going to be trial and error, man I feel for you. Keep working on it and it will be ok. If you go into every run thinking you are going to be "Brown-Capping" the whole way, you probably will. If you trust your nutrition and dont worry about it, you will be ok.  A little mind over matter maybe...

Darrell,

One strategy that I've used to deal with my GI issues is to down a gel immediately upon waking.  The gel, along with my coffee, usually empties me out so I don't have an emergency on the road.  Like Linn, I tend to have more issues when I pick up the pace, especially if it's exceptionally hot.

Cassie