Run Olmsted, Run! (Part 3 of 5)

Happy Disclaimer.  What this isn't: This is not a workout plan that I recommend for everyone.  This program is not based on scientific experiments or data unless specifically noted.  It is not claimed to be the best method, only A method.  What it is: A relatively-experienced guy's workout plan.  I have one recommendation: consult a recognized trained professional before starting any intense or different extended workout program.  And, I have requests: For those with more experience in this field than me, your insight, corrections or recommendations are welcomed and will be greatly appreciated.  For those just beginning, your comments, questions and concerns are equally valued.  

With about two weeks remaining before The Marathon des Cedres, my first ultra-marathon, today feels like a good time to share some thoughts on my training plan and Team Red, White and Blue (TRWB).  Since my initial entry announcement in April, some of you have asked about long-distance training; hopefully these five posts offer a comparative training perspective and some ideas as you train for races in the future.  For others who have expressed interest in Mike Erwin's charity, TRWB, I hope you come away with a little of his "much needed MO!" (or just some motivation) as I elicit your support.
Over the next week, I'll take a rudimentary look at how I'm training for my 54-mile race in five sections: (1) Knowledge & Goal Setting, (2) Physical Training, (3) Hydration & Nutrition During Exercise, (4) Nutrition & Rest Before and After Exercise and (5) Equipment & Monitoring Progress.  As always, I'm open to your feedback, so feel free to post questions or comments!

But before I begin this section, I'd like to introduce a few sources that I've used over the years to develop some of the tenants of my hydration and nutrition plan.  First is Joe Friel and Gordon Byrn's "Going Long."  I originally used this piece when I started participating in triathlons a few years ago.  Since, it's continued to guide most aspects of my endurance training.  Second, I relied on Matt Fitzgerald's  "Racing Weight."  Written from a runner's perspective, this piece has been in my library for a couple years.  Lastly, the P90X Extreme Home Fitness Nutrition Plan rounds out the list (for a scaled-down preview, click here).

Section 3: Hydration & Nutrition (H&N) For Exercise

With the primary part of the training plan covered yesterday, it's time to cover another important piece that keeps anyone going during long training sessions: Hydration, Nutrition and Recovery.  It's easy to divide this segment into two categories regarding exercise, "During" and "Before and After."  As such, I'll cover them separately   Section 3, "During," covers everything between an hour before and after an exercise.

Goal for this Section: To keep myself fueled during training exercises and the race.  Subsequently, I hope to  enjoy myself, maintain my pace and increase post-exercise recovery.  It's not news that a health nutrition plan is an important part of a successful training plan, but the question remains, "What do I need to take in during exercise (and how much of it) to accomplish my goals?"

H&N Immediately Before Exercise: "Immediately before" is defined as the 60-minute period prior to an exercise's start.  In this time, it's important to get some "gas in the tank" to help fuel the body for the upcoming energy expenditure.  My three sources differ on what to do during this time period (as well as the duration itself), but that's not surprising as each of them is written for a different target group.  Further, since I intend to mix aspects of each program, I don't necessarily feel tied to follow any of them verbatum.  Two of the three agree on taking in carbohydrates before exercising, so let's start there.

Fitzgerald recommends 100 grams of carbohydrates a few hours before exercise; Friel and Byrn recommend a 10 - 16 oz sports drink or an energy gel pack 5 to 8 minutes beforehand.  In this case, I've adopted a routine more in line with the latter pair.  Before each of my CME workouts as well as the race, I take in an average size piece of fruit, energy gel pack or 16 oz sport drink.  As Fitzgerald explains, this also helps keep the boy lean, as it "uses food calories more effectively when their intake is timed to coincide with periods of increased bodily energy needs."

Regarding water consumption, again two of the three sources recommend hydrating immediately before a CME workout.  This time, one advises 8 - 12 oz of water 15 to 30 minutes prior to exercise while another prefers a half bottle of water within 10 minutes beforehand.  Though the phrasing is a bit different, the advice is similar.  Therefore, I drink about a half bottle of water typically within 10 minutes of beginning a CME workout.

H&N During Exercise: There are a couple ways to go about this during an exercise, and I'll incorporate both of them during my race.  The first method is to feel your way through it and respond to what the body says it needs.  No tricks here; listen to your body and drink as necessary.  The second method is to make a "deficit-replacement" plan based on calculations pertaining to energy burned.

So, how much do I burn in a typical run?  During a one-hour run where my heart rate average hovers between 150 and 160 BPM, I Typically burn around 1,000 calories.  Given the distances that I'll run during the race, I'm looking at burning between 1,300 and 3,300 calories per day.  Only during Day 2 will I really need to include some "deficite-replacement" plan during the race; however, I've taken this approach throughout the other three days as well.

What should I fill this deficit with?  Let's start with water.  Sure, I'll need to replace sweat but more importantly, consistent hydration makes the body more efficient.  As Fitzgerald points out, water prevents the blood volume from declining as quickly and, with a higher blood volume, the heart isn't required to pump as much blood.  This drops the heart rate and results in fewer calories needed to run the same distance.  Friel and Byrn recommend 32 oz of water per hour for long-distance athletes.  P90X advises 16 - 32 oz of water per hour.  I plan to hydrate between 16 - 32 oz per hour during training and the race.

The second substance to take in is carbohydrates.  It's not new thinking; carbs are fuel.  Fuel is needed for exercise.  What's less popular, however, is to include protein during training.  As Fitzgerald argues, "Protein, when consumed in small quantities with carbohydrates, provides yet more energy and further delays fatigue by reducing exercise-induced muscle damage."  Sold!  He further contends that about half the amount of a carbohydrate-protein mix does the same as a full carbohydrate mix.  If true, this is helpful because it may halve the needed refueling supply during the race.

So, how much should I take in during this time?  Based on Fitzgerald's research and Friel and Byrn's recommendation, I plan on taking in about 300 calories through carbohydrate-protein energy drink and power gels each hour.  The co-authors maintain that a 165-pound male athlete should take in 450 calories per hour as they conduct an endurance race (Half Ironman or longer).

If I followed their math, I'd have to ingest about 600 calories per hour.  Taking in about half of that, I'm not overly concerned for two reasons.  First, their recommendation is for athletes competing in races lasting between 5 and 10 hours; my longest leg will be just over three.  Second, I don't want to carry the pockets, sock room or backpack needed for it.  Further, race support may just supplement the lighter amount that I'm able to carry.

The Race: As oultined before, the race organizers haven't published race support details, so I don't know what to expect in terms of refueling stations.  Though a typical western race is well-stocked with water and carbohydrates to refuel competitors at smart locations, I didn't witness the same level of planning in Rabat a couple months ago, nor do I expect to find it around Ifrane.  I have to assume whatever's available is minimal (Concern #6 from Section 1) and probably won't meet my needs.  As such, I'll plan and provide my own support.  This doesn't mean that I expect nothing.  What I should find there might nicely supplement what I carry.

The Fuel belt: Given the facts that I need 300 - 600 calories of carbohydrates and protein in a 4:1 ratio, and I can't count on race support staff to provide them for me, I decided to get a Fuel belt.  Also, this allows me to "train as I'll fight" because I'll wear it during both training runs and the race.  Consisting of 4 8-oz bottles and a pocket capable of fitting 4 power gel packs, the belt fits my hydration and nutritional needs nicely.    Half of the bottles get water.  The other half, a carbohydrate-protein drink.

The Result: Every 15 minutes of CME runs and the race, I alternately refuel with water, carbohydrate-protein drink and gel packs via FuelBelt containing up to 4 full 8-oz water bottles (half of which filled with carbohydrate-protein energy drink) and 4 energy gel packs.

H&N Post-Exercise: Post-exercise, I again drink 16 oz of a 4:1 ratio carbohydrate-protein recovery drink as well as 16 - 32 oz of water.  All three sources agree that a good post-workout nutrition plan speeds the recovery process and that it should offer a 4:1 ratio of carbhydrates to protein as well as water.  The reason, as Fitzgerald explains is to give the body "carbohydrates to replenish muscle and liver glycogen stores, protein for muscle repair and remodeling, and water for rehydration."