i mentioned a couple weeks before the san diego marathon that i was trying out some new stuff for my running fuel. i mentioned how i wasn’t sure about my strategy for that marathon, but i never posted on what i ended up doing and i know a few people had questions about it… so here we go!
i had been using the same methods for a while which were gatorade for electrolytes (which also has calories) and gu for my carbs/calories followed by plain water. this has worked well for me for a while, but i just wanted to test some other things out to see if there was something that worked better for me. sometimes the gatorade wouldn’t really sit well with me, so i usually had to dilute it a bit also.
i started testing out salt capsules a few weeks before the race and really liked them. they are an easy and effective way to get all the salt and electrolytes needed, and they don’t bother my stomach at all. i also tried nuun which are electrolyte tablets you drop in water. these also worked out great. i also tried a new gel which i wasn’t too excited about.
so what combination did i end up using for san diego?
water + salt capsules + gu
i took one salt capsule pre-race, along with one gu. i then took a gu every 4 miles through mile 20. i took a salt capsule around every hour, but i tried to make sure it was in between gu’s so i wasn’t putting everything in my stomach at once. so miles 4, 8, 12, 16, 20 i took gus. miles 6, 14, 21ish (i think i can’t remember) i took salt. i also drank a TON of water. i blame this mostly on the humidity that day, since my bottles were empty the first time before mile 12. it was also pointed out to me by a blogger that too much carbs or salt can inhibit your ability to absorb fluids in the stomach, so she warned me to make sure to be drinking enough, if not more water than usual.
since then i have been doing the same thing for my “long” runs (not really too long yet but getting there). i find drinking plain water works well for me, and the salt capsules keep my electrolytes where they need to be. i have also been less salty after runs since i started taking them.
i think fueling is all about finding what works for you which changes over time too, just like training methods and ideas do. this is what works for me now, but i bet if you ask me in 6 months i might be doing something different then 
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GUESS WHAT!?!?!
I GOT UP THIS MORNING AND RAN!!!
i moved this week’s schedule around a little bit so today i did my 10 GA (general aerobic = getting the miles done or as i call it my happy pace runs) miles before work. it was 60 degrees when i got out the door at 5:30, so shorts and short sleeves are pretty much a must right now no matter what time you run at.
i started off slow like i usually do in my morning runs but got warmed up as i went with my last 4 miles in the 8:30s or less. i did my hillier morning route which i want to make sure to do more often again. they aren’t big hills but rolling hills are a good thing to train on.
i saw a mama and her baby ducks crossing the street. one baby was having a hard time getting over the curb so i stopped to make sure he got up and he did. i love seeing all the babies around this time of year, they are just adorable.
10.0 miles/1:27:52/8:47 avg pace
so yayyy let’s see if i can keep that up at least a couple days a week.
I saw a mom and baby ducks last week. So cute!!!
Thanks for the fueling info. After my Vermont race, I found some nuun and have yet to try it, but I will. I also couldn't figure out how to take the salt tablets while running…
Congrats on getting out there this morning! I tried really hard to get out there, but I just couldn't do it.
Congrats on the morning run! I can never do that.
I've been wanting to try the salt tablets for a while. They don't carry them at my local store so I think I might order some online. Thanks.
I bought some salt capsule a while back and am eager to try them. Nuun is more expensive, and I can't do Gatorade (electrolytes and sugar at the same time, yuck, says my tummy). Congrats on the morning runs! Ana-Maria
I think a lot of people can't stomach Gatorade. It's just too much sugar, I think. Of course, GU has a lot of sugar too so maybe my theory is bunk.
Nice job on the AM run!
I was just typing a comment and it disappeared… weird. So apologies if you suddenly have two from me.
Anyways, I ordered some of the salt tablets today. I just got a few sample packs so I can try them out and see if they work for me. I'm excited about trying them and appreciate your advice.
I am always surprised when I hear people say Gatorade gives them issues. I use it all the time… but then I also remember I grew up drinking Gatorade with dinner so maybe I'm just used to it. Or the whole "everyone is different" thing.
i can just picture you stopping to help baby ducks
i think it's weird that by taking salt tablets you are less salty! i just feel like then you have even more salt to sweat out. course i am by no means scientific between my ears at all, lol.
Thanks for sharing your fueling strategy! I am not a fan of gatorade or any drinks with flavor really… I should try out some of those salt tabs so I can stick with good old h2o!
Wow! I had no idea that I needed a strategy for gu/water/gatorade. This is all new to me, so I'm grateful for your post today
p.s. I love all your pictures. You are too cute!
i can't imagine using that much gu, but that's probably why I'm not as fast as you!!
I've been meaning to try salt tablets for a while. Good to know what's worked so well for you!
YAY! Way to get up and GO!
I saw a mama and baby ducks on my run this morning too. I think they were trying to swim at my running pace….but I blew em out of the water. Haha..lame joke.
I like how you call them "happy pace" runs.
Very appropriate. I think I might borrow that term!
I've been afraid to try out salt tablets since I have a really senstive stomach to salty things.
Nuun, Justin has used, maybe I should try it. You and ChicRunner have now both talked about it.
Great job for getting up this morning. Next week for me, this week is too crazy as it is. Plus, I think by next week I'll be a LOT closer to work which means, less commuting time and more morning time.
Great job on the morning happy run! Thanks for your new fueling strategy. I'm looking into something other than gatorade too.
Aww, Aron! You're like a running saint for struggling ducklings everywhere. That is so cute!
I tried a new fueling routine for the Jersey marathon, and really liked the results. Instead of taking in gu every 5-ish miles, I had one shotblock ever 2-ish miles. It gave me a pretty consistent energy base, didn't throw off my stomach, and gave me something to think about other than the crummy run!
"i think fueling is all about finding what works for you which changes over time too, just like training methods and ideas do"
I agree!
Good job getting out there early – it's nice to get it done right away this time of year.
I like the idea of using the water plus salt. I usually use gatorade, but it does get sickeningly sweet sometimes.
Nice job getting up this morning and running! Once you get back in the swing of am running you'll be fine.
I agree that finding what works in terms of fueling is very individualized. Right now, I am liking NUUN and hammer gel.
haha I love the "happy pace" description. I love getting in speed work but definitely feel HAPPY after a nice long slow run
way to get up and gooooo!
I completely agree about fueling too – even as a Nutritionist, I won't tell somebody that there's only one way to figure out fuel. It's all about what works for YOU and only you, and that takes a little experimenting!
haha I love the "happy pace" description. I love getting in speed work but definitely feel HAPPY after a nice long slow run
way to get up and gooooo!
I completely agree about fueling too – even as a Nutritionist, I won't tell somebody that there's only one way to figure out fuel. It's all about what works for YOU and only you, and that takes a little experimenting!
Interesting infor of fueling…thanks! I use only gatorade and GU, so this is good to know.
The baby ducks at one of the lakes I run are my favorite part of my mornings. I usually go to that lake if I am not really feeling it. I love those lil guys!
I've been meaning to try nuun, and hadn't considered salt tablets. Fueling on the run isn't something I've had to deal with too often in the past, but that'll be changing. Thanks for the ideas.
thanks for the fueling info…good stuff! I think it is a great strategy. Awesome 10 miler!!
Thanks for sharing your fueling method
GO YOU for the run in the morning… I'm working on being an AM runner, so hard.
Lauren
http://www.teamgiles.com
Slow runs are always a challenge. I understand their purpose, but that doesn't mean that I like doing them any more!!!
I never realized HOW much you really need until you literally spelled it out for me. I really need to find what works for me and get using it. I just boght some nuun tablets today! can't wait to try them. My fuel belt should be here by the end of the week & i bought a hand held pink one today! EEEK! Oh and my green shorts are in route! I'm gonna be loaded with goods when running! hahahahaha
Great job with your 10 GA! Thats awesome you ran before work! Way to go!!!!
nice run dear! Wish you were around so you could inspire me!
Baby ducks? I think I'd squeal with delight if I saw those on my run!!!
)
Usually it's just the deer. They're nice but kind of jumpy. They tend to get scared and bolt randomly (sometimes very close to me) when they hear me coming. lol
Babies of any kind make my heart melt but ducks are super cute! Yah, the fuel thing can be tricky. I'm about Gu'd out though. Have you ever taken a salt tab with not enough water? Oh boy, that sucks! You look like you have it figured out for now. Good for you.
That is so cute that you got to see the baby ducks and help them! Aww! What a great run, and before work too. Yay!
I wonder if I should try salt capsules. I will keep that in mind as my mileage increases!
i find plain gatorade had to drink — too sweet, so i dilute it, or use the Rain or G2 gatorades… already diluted. I also found the salt to be helpful.
I've figured out that I can't handle any gel/blok/bean, etc on my runs. I also take the salt capsules and really like them. I'm going to keep what I learned during the ultra training and use that for marathon training…only eat real food to fuel during the run.
Nice job on the morning run!
I've been thinking about trying salt capsules/packets when I get back to doing long runs again. I usually come back pretty darn salty after anything 10 miles or longer.
Congratulations on getting the morning run in
I did one on Tuesday, and it felt great too. Thanks for the nutrition advice…I might try out the salt tablets.
Nice morning run! Someday I will do that…
I bought some electrolyte hammer pills that I have been meaning to try out. I haven't done anything long enough to warrant it lately, but hopefully soon…
So I go away on vacation and come back and you've already done another marathon!? Congrats on more excellent running.
Doesn't it feel great to run in the morning! I love getting it down with. Thanks for sharing your fueling info!
I think I should try salt capsules. Sports drinks gross me out but I'm just such a salty runner! LOVE that you got your 10 GA miles out of the way before work. Isn't it the best way to start? And, then you're done!!
Nice post. I haven't gotten beyond Gatorade and water, and I try and not bring anything at all with me on my runs. I will have to when the distance goes up, but I'd rather just avoid it and train my body to respond to being depleted as it surely will at the end of a marathon.
And that's one speedy "happy pace"! Nice work!
Love that you posted this and I reviewed my love Nuun.
nice job on the morning run!
I'm anxious to try salt tablets, as the gu's are just too sweet after awhile.
~cv
thanks for the fueling post! i'm always curious to see what works for other people (so i can steal it for myself if they like it haha). sounds like an awesome run you had!
Thanks for sharing this! I have been wondering about salt tablets and might have to give them a try. I am still figuring out what works for me, so it is nice to learn what works for others.
i love nuun, i've been drinking it all summer….it's mostly what i use for electrolytes…i bought some salt tablets but haven't tried them out yet…soon will i'm sure….nice job on the run…funny about the ducks…were you going to help the one up the curb if he couldn't make it?
Hmmm… I should give these salt things a try. I like to drink plain water with the GU, but the GU gets old after a while.
Thanks for the 411!
I'm doing the Shriners 8k run here in Sacramento on Saturday. I don't really know what to expect– I haven't run it before… it should be fun, I have some friends running it and it's a fairly big race that brings out the fast peeps.
Also you inspired me to start the Shred and wow. Jillian, wow. So tough!
I sent this post to myself. Thank you so much for sharing…I really need to get this part down.
glad I stumbled upon your blog! I just posted today wondering about how other people fuel for long runs. My stomach gets so easily upset with the gu's…i might try those salt tablets! Thanks!
Doesn't it feel so good to run in the AM!
I need to make myself get up early now that it's getting hot. I may try to do it tomorrow.
Congratulations on your morning ruN! That strategy is strategic indeed! Keep the fire burning! Thank you for this post! You are great! : )
Obviously I love this post! Congrats to you and Chris!
I remember when you talked about him when we ran together (remember, the marathon.. ha ha 
) He is a great guy! I am so happy that you found him and that he is your true love. Ah how precious 