I am looking for any advice regarding the following concern: I am training in the Northeast for the Miami Marathon at the end of January. My runs have been mostly in temperatures between 30 and 40 degrees, but the marathon will start in temps most likely at least 25 degrees warmer than this. What problems may come up, and what suggestions does anyone have to deal with them? I ran my first marathon in October in near ideal conditions. I set my pump at steady 40% basal, took gatorade every mile or so, took GU packs every 7-10 miles (3 total), never needed to stop and check my sugar and finished over 100. For the Miami race, I am not concerned about equalling my time, so I intend to walk and check my sugar every five miles, keep some solid meal bars in my pouch to eat when needed along with my GU packs, and figured to go between 25% and completely suspended basal depending on the sun and heat. I drink a lot of water and Vitamin Water type drinks, but have never needed to deal with salt supplements before. Any advice would be appreciated. Thanks!
Maybe try a pair of compression socks? I got really bad cramps in Chicago in October when it was a bit warmer than it had been. Anywhere there was a curb or pole, there were *tons* of people in the same boat pulling over to try to stretch it out.
I think that it may be useful to leave your basal where it was at the last race as I don't think that you burn a ton more sugar when it's hotter, I think that it's the water you burn but it also sounds like you have a good hydration plan and a good plan to stay on top of your BG. I drank Gatorade at most stops, even sloshing it on the ground, I didn't feel like the problem was dehydration as much as having started out too fast and gotten carried away with the pace. Maybe slow down and ease into it.
I am a walker and planned doing the Disney World Marathon in Jan 2008 ...the temp was 80 degrees , humidity 100 percent . I got as far as 22 miles and was advised to stop at the medical tent ...BP OK , BG OK too , after I had just consumed Dex4 tablets and 1/2 banana ...the problem : I had " lost the pace " :( ; also dropped my Medtronic sensor ...the humidity did me in !
I use for distance walks : NUUN ...a sugar free , electrolyte replacement drink ...drop one NUUN tablet in 16 oz of water ...on the bottle is states : " portable electrolyte hydration " .I set pump at 45 percent basal , stop basal as I cross the finish line and I deliver a bolus of approx .2 u to avoid going HI ...and I don't use gatorade .
I live in the interior of BC, Canada ...a lot cooler than that day in January with Goofy , Mickey and the gang !
I wish you well !!!
Am also a long distance walker.
At this moment I am slightly injured.
Saturday, I resume because I'm going back in July Nijmegen four days walking 40 km.
Would I like to run my value is below 125 and above are not above 165.
Bolus why I always minimal and regularly eat low carbohydrates. But I do eat more throughout the day more than usual. In the future I want, what we call a Kennedy run is 80 km.
evening starting at 22.00 and at 17.00 the next day inside.
If your level of intensity is different (walking more and perhaps racing at a lower heart rate zone) - you may have different insulin requirements than in your first race (need more vs. less). Pre-race nutrition, which you didn't mention, is also a factor to consider in your preparations as well. I've had pretty severe cramps in several endurance races, but last October when I did IM Kona - no cramping at all - used a product called Salt Stick (capsule form, hourly). Not the only reason for no cramps - but I think it played a role. Make sure to hydrate well - don't use anything that you haven't tried at least a couple times previously (NUUN mentioned in another response is something I've tried as well and like) - perhaps a pair of SKINS compression tights for the trip home (did wonders for me coming back from Hawaii) - good luck!
You could also look into Hammer Nutrition products as they do not have a lot of preservatives and are a little easier on the stomach than some gels. Also, I found that switching brands of gels during runs/races keeps my stomach feeling better. I have heard good things about NUUN. Good luck!