Has anyone been out for a long run and you completely forgot to take your energy gel or nutrition when you planned to? I’ve so been there in the past! It can be frustrating to loose your energy prematurely instead of keeping it consistent with fueling. While it’s easy to stay on track when you’re on a treadmill constantly looking at the screen, it can be a bit more tricky if you’re outside. As my long runs are increasing in mileage for my spring races and I get back outside, this is something that I will be using.
Something I like to do during training is practice fueling so I know what works for my stomach and what works best for timing during a run in order to maximize the benefits of nutrition during a long run. That way, when race day comes, I feel 100% prepared!
Garmin alerts make it even easier to stay on track with your eating and drinking during a run!
Here’s how to set custom eating and drinking reminders:
Hold up button > Settings > Activities & Apps > Run > Run Settings > Alerts > Add New > Custom > Select your choice of either eating or drinking > Then select the interval either based on time or mileage (ex: eat every 3 miles or every 30 minutes).
Do you use this ‘Alerts’ feature? I love this! It’s a great way to stay on track during training runs and races.
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As most of you know, I’m a big fan of speed work on the treadmill. I can’t achieve the faster paces outside, so it’s good practice to get my legs used to the faster turnover in a more controlled environment.
As far as training goes, sometimes my plan will have the recovery intervals listed in time instead of distance. I don’t know about you, but when I’m running (especially pushing myself), I don’t want to have to do mental math to figure out when I have to do what. That’s why I ALWAYS pre-program my watch if I’m running outside, and why I do this method I’ll detail below for treadmill running. It’s easy thanks to this handy running calculator, but just takes some time to type out your workout with the information.
EX: Today’s speed workout was 1 mile warm up, 6×800’s with 90 seconds recovery between, and 1 mile cool down (which I extended .1 to end at an even 6). I chose 10:00 min. mile for my recovery pace. So, in the calculator I typed in 1 min. 30 seconds for the time, 10:00 for the pace, and then hit calculate distance. It then fills in the blank spot with .15 miles.
So, in my calendar on my phone I type out the plan step by step so I literally don’t have to think about it at all and can focus on the run.
That’s what works for me! I’m a bit type A, so this is probably comical for most haha! But, it gets the job done. Hope that helps if you were ever wondering how to figure that out. I don’t know what I’d do without that calculator!
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