Since I have been running with water bottles the past few weeks I have really started to dial in my water intake. The one thing with a pack that I don’t like is not really knowing how much water you are taking in until it is too late . The other benefit of the water bottle is that they provide a little arm/shoulder/chest workout. I have noticed that my chest is losing more fat that normal.
Right now I am consuming about 22 oz or water over 8-10 miles. Temps are between 60-80 right now. Maybe I’ll need more come full summer temps or 70-90’s.
At the end of my 9 mile Tuesday trail runs I have little or no water left in my two bottles. I am not sure at this point if I will race with both bottles or just one. One bottle should be enough water to get me through each aid station in my ultra races. But the though of running with only one bottle bugs me due to the shift in weight. I find myself fidgeting and switching hands too much with just one bottle.
Regardless if I carry two bottles or one in my upcoming ultras I think I finally know what my body needs to feel fresh and close to fully hydrated.
In addition to water intake I feel I have started to understand my GU intake a little better. I have been playing with GU intake lately and starting to get it dialed in. I started by taking one GU every 20 minutes. That worked well. I continued to refine that to one GU ever two miles. This is what seems to be really working for me.
I ran my last Tuesday trail run and consumed 22 oz or water over nine miles with one GU every 2 miles. I felt great at the end and had it not been cold windy-cold I would have kept going. I got home showered and felt great. This was perhaps the first time I felt good after a run over 6 miles. Not my usual tired feeling.
Unless I get über fast over the summer, not going to happen, I think one GU every two miles is going to work for me. This means I have a good chance of consuming more than three GUs for each hour of running on average. You have to remember that I am a bigger guy at 6’2” and currently 200 pounds. I am going to burn more calories that the 170 pound tall guy. The other thing about taking GU based on miles compared to time is than it is easier to not miss a GU-ing. My watch beeps every mile and that is easier to catch than looking at run time. It is easy for 20 minutes to fly by especially late in a race when I am digging deep and trying to pick up my pace.
So that is just a quick update on what is working for me right now. Little by little I have starting to feel like I know what is going on with my body on my long runs. The more I get a grip on this the less guess work is involved. This leads to more confidence and faster finishes. I hope so anyway.