Re: Race Report: The Sedona Marathon

rms wrote:

First, nice race and report. Looks like interesting country. Good luck with the Quadrathlon. Yep, snowshoe running is a blast. About 1/3-1/2 of my winter runs this year are on snowshoes. Natls were up here 3 yr ago.

Also I carried 10 Gu packets and a pocketful of electrolyte pills and tried to use them according to the directions:

What electrolyte pills.? Brand and dose and how often did you take them?


Hammer Endurolytes. The bottle says 1-3/hour for hot weather, and that 'extreme conditions may warrant more'. I took 2 at the start and 2/hour for the duration.

Compare the electrolytes in Endurolytes, Succeed Scaps, and Gu:
http://tinyurl.com/2msyle 40 mg Na
http://www.succeedscaps.com/main_scaps.html 341 mg Na
http://www.gusports.com/html/gu_vanilla.htm 55 mg Na
(pkg says mg, not g as web page states)


There are some differences in approaches to electrolytes with the Hammer people suggesting that more of some other nutrients may be needed and less sodium. Succeed emphasizes sodium, which is the major cation lost in sweat. Some light sweaters find Endurolytes work better for them since a tablet is about 11% of the dose in a Succeed cap. OTOH, heavy sweaters (sounds like you fall in this category) would need a truck of Endurolytes to get the needed sodium.

The amount of sodium sweated out will depend on individual, intensity, weather, recent training, acclimitization to heat, and diet. IOW, you're gonna have to experiment to find what works for you.


The Gus presumably have their own electrolyte dose,

Interestingly Gu's actually have more sodium than Endurolytes, but only about 16% of SCaps.

which
worried me slightly, but I received comments at the finish of both Palo Duro and this race from other runners that I 'looked like I needed more electrolytes', with salt trails running down my face.

Try Succeed caps.


I felt mentally upbeat the entire race and had no other internal pains or warning signs, and no gastric disturbances. Just stiffening leg muscles and the onset of cramps in the second half. I still think deficiencies in prerace/race nutrition/hydration are holding me back quite a bit, regardless of my lack of training miles, and that taking these supplements did produce quite an improvement, but how much is safe to take or what dosage to try for the next event I have no idea.

Learn to recognize symptoms of YOUR body:
http://www.succeedscaps.com/Ninebox.html
Much easier said than done, but getting the hydration, electrolytes, fuel right is part of training. Adjust as you go.

Enjoy the learning process.;)

Dot

--
"So many people get stuck in the routine of life that their dreams waste
away. This is about living the dream." - Cave Dog


.

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