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Marathon Fueling Plan

Having run 3 marathon's now, I normally use the following:

  • Huma+ gel (caffine and non-caffine) with electrolytes
  • Some type of block/chew
I have noticed that if I only use gels, by around mile 18-20, my stomach gets a bit upset.  I usually take a gel between 3-4 miles.  The last marathon had me take 5-6 gels, and one gatorade block/jelly beans (100 calories).  Pre-race, breakfast is usually 300 calories of bagel/peanut butter or jelly one+ hours prior to race start.

In regards to gels, I have used several versions of GU but they are too sweet.  Before the first marathon (Huma+) and in recently training cycle, I have experimented with various other gels.  Specifically, Spring Energy and Maurten.  Also tried honey stinger gel (bulk).  What is unique about Maurten is that it doesn't require water, has a consistency of jello, and is only slightly sweet.  Three issues are (1) it is expensive (2) noticed some discomfort at times (3) no electrolytes - might need to take salt tabs or use with other gels.  I have decided not to use for the next marathon since I can't risk a mistake at this point.  I will try the honey stinger post the marathon as it is still a bit sweet for my taste, and I prefer the Spring Energy taste.  Recently, I have noticed that I want more fuel or I will get hungry.  I have run through the hunger, but prefer not to do so.  I also haven't tried to see if I would bonk on the longer runs if I lengthen the amount of time between gels.  Preferring not to test this right now, I will err on the side of more fuel (my last 22 mile long went well with continuous fueling every 3 miles).  So my current plan for the next marathon is:

  • Spring Energy Canaberry and Hill Aid (caffine).  I plan on one pack every 3 miles, rotating between the two.  For easy of use, will preload into 2 squeeze bottles.  Plan on 5 packs of each since I seem to over consume in squeeze form.  I don't want to run out of fuel.  This gel has electrolytes too.
  • One Clif Bloc (6 chews, 200 calories).  Will use if stomach feels off and for smaller amounts of calories if needed (one chew at a time).  It is denser than the honey stinger chews and gives more calories per bloc.  It also has electrolytes.
  • Will take water at every stop (either from cups or from flask).  Will take 500ml flask (maybe not full) or 350ml soft flask.  Temperature will dictate (hotter will use larger flask).  
Post the marathon, I will finish the thought on the maurten gel (I have the liquid mix too), honey stinger gel and UCAN powder (this is suppose to be a slow release starch that requires less fuel for the exercise).

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