Bonked

micklepickle61

I am starting to train for my first marathon. Yesterday I was scheduled to run 13 miles. I got to 10 and my legs refused to go any further. I ended up walking most of the remaining 3 miles and I am very sore today. I'm dissapointed, but not discouraged. I would like to figure out what happened.

Within the last couple of weeks I have put in a nine mile and several eight mile runs, so I don't think its an issue of conditioning. I think that, although I worried about my nutritional and hydration needs during the run, I neglected them before the run. I ran in the early afternoon without having had much to eat. I overslept and was running late for church and therefore skipped breakfast. This is the part of running that I struggle with.

Any thoughts? Suggestions?

Thanks,

Mike

alison2429

Maybe going from 9 to 13 miles is too much too soon? I think it should be 10% increase each time max. I have sore legs too after running 7.5 miles yesterday.
Good luck with the training - you'll probably find you have a great run next time you go out!!

sweetheart03622

I've always heard that a 10% increase per week is fine, so unless you ran about 30 miles the week before, this might have been too much. Regarding your diet, that is definitely a concern. Keep your diet at a steady stream of complex carbs during the week and then have something like before your run and you should do alright. Also, try to replenish your electrolytes (using Gatorade, or something of the sort) during your run. Good luck!

lisajuly

Do you fuel yourself during your run? Anything over 8 miles, i try to have at least one gel or shot block as I'm running (and ususally 2 because I'm a slower runner), so i'd have one at 45 minutes and one @ 30-45 min after that, depending on how I'm feeling and how far I'm running.

Lack of sleep would definitely contribute to the bonk, as would not eating properly before the run. Most people can not ask their bodies to burn that amount of calories without putting something back in the tank (or at least having a full tank to start )

Hydration is just as important. For me, if i'm going to be running for more than 60 minutes, then i bring my handheld bottle with me or stash water along the route, or take a route where i know there are water fountains.

Hope that helps.
Lisa

micklepickle61

Thanks everyone,

I looked at my log from last week to this week and the mileage is about the same. I had gu 15 mins before and every 45 minutes. Drank 3/4 bottle of water and most of a bottle of gatoraid during the run (I carried my water and gatoraid). I'm scheduled for 8 this saturday then 15 the following Saturday. The weekly mileage is increasing no more than 10%.

I'm thinking its an issue of nutrition and hydration the night before and the morning of. I'm thinking that I also didn't have anything to drink that morning.

Mike