I know today was a particularly bad day and not reflective of your usual ability to do this, but especially given Quebec might be hot you need to practice your hydration/food intake stuff a shit ton too. Meant to say that the other week but forgot.
for QC on August 27. Race at 7 should be significantly cooler than Greylock, but longer and warmer at the end.
Might be worth figuring out what they'll be giving out at feed stops and drinking that a lot to get used to it. (Looks like Gatorade
, of some color.)
Yes, that's good advice guys. Thanks. I think part of the problem Sunday may have been over-hydrating, just because I could see the sweat flying off my face with every step, so I was anxious that I'd start muscle cramping. Wondering if a little less liquid would be better. Then again, QC isn't going to finish with 3 miles of fast overspeed downhill running.
I had been training with a bottle taking 1-2 sips every mile, but that was drinking one of those tasty electrolyte-tab concoctions, not sugar water. I'll switch it up and see what happens. But I think that level of volume is better than the amount I was drinking on Sunday.
Food/gels are generally good, it's liquid that fucks with me.
I think in my case, given the base of endurance-y stuff I've done over the last two decades, and the number of ~3h race efforts I've done, it'll be better to err on the side of slightly under-fueling, and make sure to keep an eye on pace and HR to make sure I stay aerobic. And rely on dumping stuff on my head to stay a little cooler. It's a fine line to tread...
For someone like you (or me, for that matter) a three hour race isn't that long of a race. (Compared with, say, the Highlander or Pisgah or Stonecat, etc.) You don't want to bonk, but you probably don't need to worry about fueling beyond having a goo beforehand and drinking some electrolyte-y stuff during. Carry a gel if you feel a bonk coming on.
Heat management, on the other hand. You don't want to underdrink or overdrink. If you're going fast enough, overdrinking should harm your performance well before it gets to hyponatremia. (Per the Boston med people, they generally don't see it before 4 hours.) Underdrinking might feel better for your stomach, but you have to keep cool, and it helps with that, too. Which is where the water-dumped-over-head comes in. Do that. And I'd say head, shoulders which should drip down to your knees and maybe your toes. Getting your shirt wet is important. Oh, wear a shirt.
Last weekend running a 50k I was able to tuck my singlet in to my shorts and fill my shirt with ice. That was nice. Pouring water over my head at every feed once it was >55˚ last month was good too. If it's warm, having an Ed along the course with a frozen water bottle to hand you might work well as well. And if it's 53 and raining, well, all the better.
So, one big problem with this wetting-the-clothes idea - if you over hydrate your shirt, the excess water drips down your legs into your shoes. No bueno.
I think I'll run with a hat, and just wet that off the bat.