events with a sole 1/2 marathon

 Today i ran my 4th 1/2 maraton.  I was slower than previous runs, but the run was much easier on the body.  I felt 100 % stronger, and there was none of the are we done yet feelings.
My time was 2:30 which was 15 minutes slower, than my previous runs.
i built in random walk breaks.  aid stations were every 3 miles.  I ran to aid stations and then would wal****il the song i was listening to ended.  No garmin for pacing or any of that stuff, just out for a run.

So with nothing longer than 3 continuous miles in over a year, i ground out a 1/2.  If i pick up from here on gallways full plan, i am right on schedule for the Disney full marathon.

Scott

I think it's interesting how you can grind out these high miles races without doing a big volume in training. I did a half two weeks ago with no runs over 8 miles except for my IM. I'm doing another one next week and my longest run so far is 8.06 miles and I just had that today.

But I thought you were up to 8 mile runs? That's what you were posting in the daily exercise thread, dude!

8 miles of walk/run

longest  run was only a few miles.

Just started running this summer.  Up to 5.7 miles in 1:20-- I'm working on endurance now.
Any suggestions on how to eat?  I stayed pretty low carb this summer but have been reading some running magazines and am quite confused.  No longer a diabetic but sometimes have low blood sugars in the AM.  If I'm below 100, I eat 1/2 OH YEAH protein bar before I run.  My son says I should take something in about mile 4 as I was pretty tired at about 5.5.  Could use some advice--RNY 2.5 years ago.  Lin

One thing to keep in mind is that all nutritional advice you read in running, cycling & triathlon articles is meant for "normies". It may be good advice for us too or it may not be.

Anyway, what I do is eat like a WLS patient when I'm eating my "base" calories. These are the calories I burn on days I don't exercise. I eat high protein and low carb for most of this. Then, when I'm working out, I 'fuel' my workout in the ways recommended for endurance athletes but also in a way designed to use up most of the calories I burn in exercise so I'm not using those calories to have a lot of junk food so that when I cut back on my exercise, I have to figure out how to cut out the extra calories.

For example, for a 1 hour workout,  you don't *need* anything during that exercise excep****er. However, if I am going to burn more than 400 calories during it, I may take something in anyway. For longer workouts, I definitely do.

Here's how it works out in real life:

Let's say I do a 2 hour bike ride and I know I've burned 1000 net calories. Before the bike ride, if it's been a while since my last meal or snack, I will have a pre-workout snack. This snack is carb-based. Maybe a piece of fruit or some carrots. But it doesn't have to be 100% carbs. Sometimes I have a protein bar or some string cheese. These are around 100-200 calories.

Then, during t he ride, I will consume about 300 calories an hour. I've worked out that my body can't really take in more than that. This fuel could include a sports drink or I might go for water and some kind of food. It can be entirely carbs or carbs plus amino acids. If I eat "real" food and not engineered food, then there is protein and fat in there as well but it's not required.

After the ride, I will have a recovery snack which is another 100-200 calories and this snack definitely needs protein. The recommended ratios I've seen are 3:1 or 4:1 carbs to protein.

Add it up and I've eaten 800-1000 calories that is all food associate with my workout and would not have been consumed if I hadn't taken that bike ride.

However, I don't have RnY so I don't need to worry about dumping. Most of the people on here tell me they don't dump when they eat simple carbs while exercising but it's definitely something you want to be careful of and not try out new stuff when far from home just in case.

Also, this is my ideal that I shoot for. It's not necessarily what I do 100% of the time. Sometimes I go for a run, only drink water, and then later on have dessert with dinner. 

Glad you felt good on your 1/2, especially considering you haven't ran hardly at all. You will need those feelings in Disney. That's actually a good time considering where you are coming from.

sometimes running without a Garmin is the best thing.  I didn't look at mine the whole marathon, cuz it didn't tell me anything I needed to know (I just want to see what it looked like afterwards).

Congrats on a good feeling run!

Awesome job!

 since my fill IM august 28th, the only run over over 5 miles was the 13.1 in the half IM Oct 2.  I have been dealing with a certain medical issue again that makes me VERY uncomfortable (I'll leave it at that)...  Long story short, I am not so sure how ready I am going to be for Disney myself, and have a feeling I am going to be grinding it out.  Gonna try and get 5 or 6 in tomorrow and find a local half marathon somewhere to run this weekend oor next and go from there myself.