This is part of a series of posts regarding how the InaseRunning group prepares, plans, and trains to complete the 100 miles Ultramarathon Umstead 100: Journey to a 100. For all the ultrarunning series, here is Journey to 100 last week’s post and additional ideas; follow the link. Training for a 100.

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As mentioned before, fueling is very important. Now that you worked out a list of a few possible food items a few weeks ago, it is time to use the long runs to start introducing a couple of those items per run at a time.

Remember that you will burn 110 to 130 calories per mile for an individual between 160-180 lbs running around 12 minutes per mile (5 mph). Here you might find a nice reference table that shows burn rate vs. weight and Miles per Minute. So with that in mind, you will be burning close to or more than 3,000 calories in a full marathon distance. You can store about 2,000 calories from the beginning, and not all are being used to fuel muscle, as you also have other organs that you actually need to stay alive. So you will need to replenish some of the 1,000 calories deficit. A disclaimer, you also burn calorie fat during your run, which is less effective compared to glycogen and even less effective in burning protein. The last one you really want to prevent as it will mean you are burning muscle mass to fuel.

In the end, the longer the event, the more fuel you will have to replace and replenish. That is why it is so important to practice with different fuel types. Yes, Jamie, Dunkin Donut donuts could also count and use for fueling, although with so many different types of fuels, there might be other additional choices. We will talk about that in a later post.

Assessment:

Determine which runs you will take the new items and plan about when during the run you will take those items. A few elements to consider,

How are you going to carry those items? On a pouch, belt, pockets, or base station, plan ahead of the run and drop them along the route/way so you can pick them up as you pass by.

Determine if the item is too radical/different compared to what you are used to (A, B, C list) and how it would be combined with others. (Drink, solid, gel)

Determine if it is an item you should try early in the run or the later part of the run. Perhaps even as the last fuel item to take for the last leg of the run. This way, you might minimize the risk of jeopardizing the run if taken early and not settling well.

Planning:

Now, it is time to prepare an initial fuel plan, knowing that it will not be perfect, and that is ok because this is why we want to practice getting closer to a plan that might be solid by the time we get to the event.

The day before long runs: Review the items you will use during your long run and adjust if necessary. Take note of when you are planning to take fuel and when to re-assess your stamina, stomach feeling, and energy.

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How is the plan going:

Summary: Good week, low mileage for most of the InsaneRunning training group. Since most of us have events over the weekend, some of our training group runners are doing NYC Marathon, some doing a nice Full Marathon in West Virginia, and I will be tackling with other friends the City of Oaks Marathon.

Monday: A quick visit to the Gym for some upper body workout.

Tuesday: 4 easy miles, great temperatures

Wednesday: Some Yoga in the morning. Great turnout at the InsaneRunning group run this Wednesday. Some new faces and two easy recovery miles with them.

Thursday: Temperatures are good this morning; listening to a new audiobook. This time no running-related book, just work/business. It is still a very interesting book that led to an easy 6-mile run.

Friday: Gym but taking easy with some upper body workout. Lighter weighs, as this weekend is a full marathon event.

Saturday: Holy Tamales, it is warm outside. I took it easy today, but tomorrow might be a tad warmer than today. Will see how it is going to affect performance in tomorrow’s event.

Sunday: Holy Tamales that was rough – City of Oaks Marathon

This week’s actual numbers:

Week 5	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	3	6	Stretches & Rolling	6	26	44
Actual	1 Gym	4	4	6	1 Gym	6	27	49

Next Week Plan: Steady mile build-up.

Week 6	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	5	3	6	Stretches & Rolling	15	15	42