Eating well on the run takes practice.
Eating well in general is simply part of the equation for improving quality of life, so why stray from that belief on the run?
With that said...
Have you read my two blogs sharing what I ate during two 50K training runs?
Here they are:
The Real Foods I Ate Before, During & After a 16.3-Mile Trail Run
The Real Foods I Ate Before, During & After a 20-Mile Run on Dirt Roads & Pavement
I hope that these food lists help you to choose real, quality fuel for your endurance endeavors, because eating well feels good and could make your runs feel good, too.
Now, in today's blog, I tell you what I carefully selected for the BIG DAY: my first ever 50K trail race!
Three significant factors dictated what I chose to eat and drink during the Kanawha Trace 50K Trail Race held Saturday, August 3, 2018, in central West Virginia.
Factor Three: A broken arm. HA! I don't know how this changed my approach to fueling, really, other than it made me really want my favorite foods, because I knew that after 11 miles the elbow and shoulder connected to the fractured radius would begin to ache, my left hip would feel tight because my left arm was swinging slightly askew, and my whole right side, from trapezius to outer shin, would constrict in reaction to all this asymmetry... and I would want chocolate. OK, OK, I would want chocolate regardless! But a broken bone is always a good excuse for more of this heavenly sweet treat, right? There's nothing like comfort foods to ease a little pain!
Half a cup of cooked organic oats (galactogogue)
1/4 cup of organic chia seeds
Sweet potato (one, baked, placed in a ziploc bag)
Chocolate covered blueberries (one packet)
Coconut water (12 oz.)
Justin's maple syrup almond butter packet (one)
Skratch Fuel packets - strawberry and Matcha green tea, plus hyperhydration mango
ProBar Bolt Organic energy chews, berry blast (about four in the last 10 miles)
Water infused with Hyper-Lyte sea salt concentrate, similar to e-Lyte
Further, I went with the "trickle" tactic. In other words, I ate a tiny amount of food every 30-45 minutes. For instance, I ate a bite of sweet potato and some chocolate covered blueberries 45 minutes into the race. A few miles later I had more sweet potato and a date. By miles 22, food actually made me gag, and I began eating Pro Bar Organic Energy Chews. This aren't exactly real food, but they get as close to it as a chew can.
No, my fueling was not perfect. I did cramp sometime after mile 17 when I strayed from the plan and downed fresh, plain water from am aid station - a big no no in extreme heat! My body needed constant salts and sugars. Once I reverted back to the plan, cramping mostly went away but was always manageable upon slowing down.
Also, I regretted eating the Justin's almond butter, but I wanted it for it's milk-producing effect.
Overall, though, I was happy, because I kept a steady 12/minute per mile pace over the rough terrain of the trail. Slow and steady, with no big surges or dips in energy, I maintained my post as second overall female and 12th overall runner with a time of 6:29:40.
And I can't wait to do it again, somewhere, on another trail, in another part of the woods, with real food on my back and happiness in my heart!