What’s your flavor? I heard that several times at the store this weekend as I discussed the need for in-race nutrition.

In my experience, once your runs start approaching the 90 minute mark, you really need to start experimenting with different foods. There’s a lot of science-y stuff to explain why you need food. Here’s the short version. Your muscles can hold a certain amount of glycogen (gas). This is the stuff that really burns most efficiently for a long distance runner. Once it is gone, your body can burn other stuff,  but it doesn’t burn it as well. If you can absorb some sugars from Gu, Accel-Gel, Luna Moons, etc, then you can delay the burning of this less efficient stuff. You’ll be less likely to run out of “gas.” Let me tell you, hitting the wall is not a fun experience.

I say experimenting because we’re all really an experiment of one. The things that work well for me may not work well for you. You’ve got to try all of the flavors and consistencies to find out what works. PLEASE try them BEFORE using them in a race, though. If a flavor/brand doesn’t work for you, it will ruin your race.

I love the Accel-Gel Vanilla and the Espresso Love Gu, but RunnerGirl can’t stomach either of them. Find what works for you and then buy a case (15% discount on a full case).

One thing I’ve been doing lately is taking an Accel-Gel before I start running. I’ve been getting up ridiculously early to get my long runs to fit into my schedule, and I can’t eat solid food immediately before running. I take a gel as soon as I wake up and about every 40-45 minutes after that on the run. It feels weird to eat a gel in my kitchen, but it works.

Monday: Rest Day w/ Core workout

Tuesday: sloppy, slushy 10 miles

Wednesday: easy 5

Thursday: Tempo run 8 w/ 5 @ 6:52 and gradually increasing incline on the treadmill (0-2.5%)

Friday: easy 5

Saturday: 17

Sunday: Football in the snow with friends

Weekly Total: 45 and 1 core workout

Yearly Total: 238 and 5 core workouts