"Hitting The Wall" at 90-95 minutes

CharleneMarie723

Hi All,

Currently training for a marathon. If stats are important, I am F, 29, 5'4", 124-126lbs. I am consuming between 1800-2000 calories per day, which according to my FitBit Charge HR is about a 200-300/day deficit. I am running about 30-35 miles per week, with my long runs in the range of 10-14 right now. I pace 8:30 on shorter runs, closer to 9 on long runs. I've noticed on my long runs, close to the 90 minute mark, I am becoming dizzy, light-headed, almost like I am drunk. It's been very cold and I haven't had to consume much liquid while running. In fact, my hands get so cold with even gloves on, that I find my bottle difficult to open and end up not drinking but I always sweat thru both shirts I wear. I usually eat about 400-500 calories of oatmeal, toast, and milk about an hour before I start my run.

When I finish my run, I drink a 20oz bottle of Gatorade (the 130 calories for the whole bottle version) with an extra salt packet. Its is like heavenly nectar and perks me up within 5 minutes. Do I need to be consuming this nectar during my run as well? I've also heard that I need to train my body to metabolize fat vs using my glycogen stores. My heart rate stays in the "cardio" zone for my long runs, and will normally go into "peak" during my shorter runs, especially on hills.

What should I be doing differently? I have no medical issues, I am not diabetic, hypoglycemic, I'm not on RXes, I don't drink, and I don't consumer a ton of water, maybe 40oz per day.

Thanks.

rckeeper22

I'd recommend starting to take energy gels, your 'nectar', whatever works best for you and your stomach. During the marathon your body is going to require fuel to keep going that long, and sounds like you're running long/hard enough to trigger those fueling requirements on your training runs too.

I ate an energy gel every 6 miles or so during a marathon, and that definitely helped. Everyone is different and unique in terms of when they need to fuel, and what works for them. You may have to experiment to find out what works for you, but definitely start consuming some kind of fuel during your long runs if you're starting to hit a wall (preferably you're fueling your body before it hits that wall to get ahead of it).

AllonsYtotheTardis

you may not be eating enough to fuel your training. It's hard to eat at a deficit while marathon training. (not impossible, but hard)

If you're bonking at the 90 minute mark, I would suggest taking in at least 100 calories BEFORE you get to that point - probably at 60 or 75 minutes. The gatorade would probably work. If you don't want to carry something like that with you, running gels would do the trick.

Getting enough fluids the day before a long run will help. Also, you need just as much liquids running in cold weather as you do during hot weather - the signs just aren't as obvious (you may not feel thirsty like you do in hot weather). So make sure you hydrate during the run.

these two things made a huge improvement for my stamina on long runs.

AllonsYtotheTardis

oh, and my tip for your hands - wear mittens instead of gloves. Some people are fine with gloves, but if your hands are cold, mittens will keep you warmer than gloves will.

DangerousDUCK

AllonsYtotheTardis wrote: »

you may not be eating enough to fuel your training. It's hard to eat at a deficit while marathon training. (not impossible, but hard)

If you're bonking at the 90 minute mark, I would suggest taking in at least 100 calories BEFORE you get to that point - probably at 60 or 75 minutes. The gatorade would probably work. If you don't want to carry something like that with you, running gels would do the trick.

Getting enough fluids the day before a long run will help. Also, you need just as much liquids running in cold weather as you do during hot weather - the signs just aren't as obvious (you may not feel thirsty like you do in hot weather). So make sure you hydrate during the run.

these two things made a huge improvement for my stamina on long runs.

Pretty much covered what I was going to say bar maybe upping the daily calories slightly and see if that helps, but to be honest running a marathon is tough on the body and physiologically some are better suited to it than others so marathon prep varies massively person to person.

kristinegift

Those symptoms would tell me there's definitely an imbalance somewhere. Make sure you're drinking enough water all week long, and especially the day before a long run. Make sure you eat plenty of carbs the day/night before. And bring at least one gel and maybe some gatorade on your run. The dizzy/light headedness sounds like sodium imbalance or dehydration to me, though I've never personally experienced something like that after 10-14 miles, only after a full marathon (after which I almost passed out on a train... learned from that mistake!).

Also, just out of curiosity, how long have you been running for? Your paces are good and your stats are great, but could this be your body telling you this is too much too soon and to back off the distance a bit? You may not have built up your endurance yet and may need to step it back until your body gets used to so much exertion.

Edit to add: 40 oz a day probably isn't enough. I don't consider myself a big liquid drinker, but a 16 oz coffee + 1x20 oz water bottle + 5x8 oz cups of tea, and I still wake up with a dry mouth some days. Try upping your water at least by half and see if that makes a difference, and try drinking more like 80 oz the day before a long run.

Asher_Ethan

I'm also training for a marathon but I'm eating A LOT more than you. On the days before I run a long distance I have been known to eat 3000 calories.

The day before I have a long run I can't have any white flour or high fructose corn syrup.... I don't know if it's mental or not, but if I have either of those before a day I know I'm going to run 10+ miles... I get sick.

CharleneMarie723

I've been running for about 4-5 years now but shorter distances as I was competing in sprint triathlons. Only recently has the dizziness started but only after I lost about 5-6lbs. I am eating at a deficit because I don't want to gain any weight back and I've always assumed that my FitBit over estimates my burn. Says about 90 calories per mile. My resting heartrate is very low, usually in the 40s, only 51 as I type this right now.

I will try bringing some Gatorade on my next long run and see if that helps. I guess I may also need to check out some energy gels well before my race. I used to drink Ensure on my long bike rides but I think that wouldn't be the best form of fuel to take in while running.

Thanks for all the tips.

rckeeper22

There are a lot of options out there, and what some folks swear by won't work for others. Just need to see what's easy on your stomach and gives you a boost.

Sounds like you're completely kicking *kitten* though.