Eblo

My running fuel plan, generally for runs between 10-20 miles

First off, this plan works FOR ME. It's based on an abstraction of all that I've read, been told, and experienced regarding running stupid distances which, compared to real experts, is minimal. I am NOT an expert. I am NOT suggesting this will be of any use to anyone. In the past, it seems to have worked OK for me. There might be a better plan, I'm just not smart enough to know what it is (yet). I'm a male with 14-22% body fat, depending on who you ask, am 5'-10", weigh around 174-184#, keep a pretty good baseline of hydration, and except for recently, keep caffeine consumption to an occasional weekend cup of coffee. If this sounds EXACTLY like you, a) woah, b) this is still probably not the best plan for you.

Secondly, what you eat DURING a run is simply supplemental fuel - it's an emergency stash to get you through this stupidly grueling and wonderful thing you're doing to your body. The ACTUAL fueling happens BEFORE the run - a light meal about an hour ahead, smart dinner the night(s) before, etc. - but that's beyond my scope here.This is what I do to make sure I get home with a smile (wry as it may be) on my face. Similarly, post-run food is of major importance and is well beyond me to advise on. I've just had several people ask me what I consume DURING runs, so here it is.

Total consumed - 1 package Shot Blocks, 1 gel (Power Bar Tangerine w/ 50mg caffeine for me, please), Gatorade Endurance (has more salt than regular) as needed (generally 4 x 10oz fuel belt bottles), 1 Clif Bar (optional).

I carry fluid and sip when I think at all about fluids. If I ask myself if I'm thirsty, I am a little, so I drink. The exception to this, of course, is if the thought is, "Oh my GOD, will my stomach stop sloshing!" That's only happened twice, I think, and I believe that was due to improper hydration BEFORE the run. Be reasonable.

The 'food' schedule works as follows. The Shot Bloks come 6 to a package. Each of my servings is 2 pieces (I think suggested is 3). Between the Bloks and the gel, that gives me 4 'fuelings.' I take 2 Bloks about 20-30 minutes before the run and then either Bloks or the gel at each quarter of the run (usually by mileage, but time would also work). For a 16 mile run, for example, I'd have my first Bloks before the run, a second serving of Bloks around 4 miles, the gel at 8, and the last Bloks around 12. If I feel actual hunger anywhere in there, I go to the Clif Bar, but that does not usually affect the main schedule and if I have eaten a proper meal BEFORE the run, I only need it on the walk home.

For mileage above 20, I generally divide the run into 5ths and just tack on another gel. In this case, that Clif Bar becomes much more of a given in the 16-20 mile neighborhood - usually a bite at a time.

This has served me well with minor variation over two Marathons and countless training runs. I have yet to feel like I just plain ran out of energy doing this. Desire? Strength? Sometimes, but not energy.

Let me know if you have any thoughts or suggestions on this.

BTW, the Bloks and gels were in your pocket or pouch or pinned to your shorts BEFORE the run - make sure your trash is not on the trail AFTER your run!I know you have room.