The long run yesterday went more or less as usual. However, things became a bit messy within a few hours after the run. I was exhausted and drained to the point of feeling sick.
I think several things I should've done better, but didn't, came together to work against me. The run itself went well. It was better than usual for the most part that I didn't take my first gulp of drink until after 8 miles, and even then really didn't start drinking much later. I also pushed out my energy gel to later in the run. Towards the end of the run I started feeling some discomfort around both my hamstrings, not cramps, but the kind of tension that can turn into cramps, which I suspect was caused by inadequate electrolyte replenishment. After the run I did some stretches which took care of the tension in the hamstrings.
What really pushed me down the hole was the recovery part. I did take a recovery drink following the run and kept hydrating after that. However, I didn't eat enough carbs following the run. According to the app I'm using, MapMyRun, I had burnt more than 2000 Calories, give or take. That is a lot of calories. I think I really needed to eat a couple of bagels and some bananas in addition to the recovery drink.
There may have been a bit of nutrition and sleep issues during the week as well as some season change effects, but I think the biggest factors were what I did or didn't do during and after the run. Anyway, lesson learned. I need to stop messing with my hydration during the run, and shouldn't neglect to eat some solid carbs after. I'll be shopping for a four-bottle hydration belt to replace the two-bottle belt I'm using now so I can run without worrying about running out drink. I will also be making sure to get something to eat for a quick carb replenishment after the run.
Happy running!
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