Week ?- 17 miler Training Run

Something I haven't been sharing with you is my recent crashes during long runs. I never experienced these until recently and they are bad. Like all energy has been sucked out of my body. Reflecting, I totally screwed up by:

1. Not eating enough in the morning. I typically eat a plain slice of bread before a run. Not because I don't eat but because I don't want to have to drop trow in the middle of the street.

2. Its been way too hot out. On average I'm drinking 8oz a mile and I'm still not satisfied. Thank you 90+ degree weather.

So this weekend for my 17 mile training run I changed things up. I was NOT going to have another miserable, bad, exhausting run. After all, I'm running for enjoyment and don't feel the need to be tortured. So I got up earlier then usual and the first thing I did was run down stairs to eat a bagel. I wanted to give my body as much time as possible to do its thing if ya know what I mean. Second, I purchased Gu Roctane. I was never one to load up on nutrition during runs (in fear of the runs) but this time I stashed 2 in my fuel pack. I also purchased Nuun as I've heard it works wonders.

So my plan- as I almost always have a plan was to take a Gu at mile 6 and  12. I also bought another  sports bottle to attach to my fuel belt so I was carrying two 8 oz bottles of nuun and one 8 oz of water. During my run I only drank the nuun. (it was lime flavored and it was the jam).
When it came time to take the gu I flushed it down with water.
I refilled this bottle at every water stop and grabbed a cup of water at each.
I ended up drinking my 16 ounces of nuun by around mile 13 but I felt satisfied and wasn't foaming at mouth for liquids like past runs.

No lie, this little plan of mine worked wonders for me. I didn't feel drained or exhausted.

Nuun, Gu. I'm a believer. Oh, and Salt Sticks I always knew you were a rockstar.

My Race Menu
2 hours before the run- Big ass bagel
30 minutes before the run- Salt Stick and 2 ibuprofens
6 miles in (about an hour in) 1 Gu, 1 Salt Stick
12 miles in (about 2.5 hours) 1 Gu, 1 Salt Stick
Post run- A decadent egg croissant from Cafe Nineteen and about 3 glasses of cold water with lemon

Being prepared for this run and taking consuming proper nutrients really made a difference. I didn't crash, I didn't hurt, I didn't pass out as soon as I got home. My body, my muscles everything was satisfied and so even though it wasn't the "easiest" course it wasn't a bad run at all! Can I get an Amen?



What are does your "race menu" look like for long runs?
Have you ever experienced a "crash"?