Happy Wednesday!
This morning I finally embraced the mid week tempo run. My training calendar has a mid-distance tempo run on it each week and until now I’ve split it up and feared it for a few reasons:
- Running longer than 4 miles on a weekday means leaving the house by 5:30 if I’m going to make it to work on time.
- Even though I’ve been running for quite some time now, I’ve never figured out how to fuel for a 6-7 mile run.
- I don’t live close enough to Central Park to enjoy the run up there unless I’m out the door and on the subway by 5am!
Last night, we didn’t get home from seeing Rock of Ages until almost 10pm which meant I wasn’t in bed until 11:30 by the time I ate dinner and relaxed.
Even though I was exhausted at 5:15, I knew I’d feel better if I finally conquered my fears.
The above picture is me trying to fake excitement at 5:25am.
I set out for the Hudson River Path as I knew that the sight of water would make me smile on this early morning and I’d be able to enjoy the path with other runners.
It was the perfect morning for a run! The temperatures and humidity were lower than normal and the sun was shining!
The sign below is right. A run along the water is a great way to unwind or get ready for the day!
Why hello, New Jersey! You look quite pretty in the morning sun!
Luckily, the water fountains were working along the path. I stopped 3 times for water and a one minute stretch break.
By the end of the 6.02 miles I was sweaty but filled with smiles and a kick ass attitude!
While I definitely need to figure out the fueling part of the equation, now I have a wonderful and scenic 6 mile route that I can enjoy each week and know exactly what time I have to wake up in order to make it to work on time. I think I’ll try eating a piece of toast or half a banana before next week’s run.
Today’s splits weren’t too bad either:
6.02 miles 10:02 average pace
Mile 1 10:03
Mile 2 9:57
Mile 3 9:56
Mile 4 10:00
Mile 5 10:01
Mile 6 10:04
A longer morning run also means that my stomach has been screaming!
Now I need your help! Do you have suggestions of what I should eat before 6 mile morning runs?
Way to go on the 6 miles in the AM. When I trained for my last marathon, I usually just ate half what I eat for longer runs (10+ miles, etc.) on the 6/7 milers. Normally that means 1 piece of toast and PB or maybe a sandwich thin with PB. It’s enough to keep you going and hold you over until breakfast without feeling weighed down with food. Good luck with marathon training!
Tess: Thanks! That’s a great idea!!
Six miles is when I usually start eating the same thing I eat before any longer run, just not quite as much of it and I don’t have to eat it quite as long before the run. I’ve also done the 1/2 Clif bar/ThinkThin bar thing, and it works well. If I’m actually racing a 10K, I’ll treat it like a long run and eat my usual long run breakfast (pumpkin bread — the only thing I’ve successfully eaten before long runs in 2 years!).
@Kimra Wow pumpkin bread, eh? That’s awesome! I love the idea of half Clif Bar. I think I’ll buy a box on Amazon tonight! 🙂 YUM!
Yeah, a little weird, but I tried it once on a whim after everything else had made my stomach upset and it was the first time I ran 5+ miles without cramps. So now I’m superstitious! I usually bake two loaves and freeze them when I’m training for something 😉 Good luck finding something that works!
i actually usually eat half a Gu before an early morning run of about 6-7 miles. For long runs I usually have nutbutter, banana, and or toast, but I need to digest for about an hour before I can run comfortably. And strangely enough I cant eat Gu during a run, but before works for me. I like the Rocktane kind – it has a bit of caffeine in it too! Good luck with your runs!
@Kristin hanks for the suggestion. I have the same long run fuel as you do but need a mid-length fuel idea! Thanks for the suggestions.
I always eat a Luna Bar before my long runs, and then (only because I’m at 6 miles as well) one GU gummie about 30 mins in.
I think the Luna Bar is a great idea Amanda!
i used to do half a clif z-bar – enough to give me some fuel, but not enough that i could eat it like 5 minutes before i was out the door.
speed work seems to be the MO this week. It’s killer. I passed bo and his sister on 14th street today, but I was just past them when I realized and didn’t want to scream like a maniac.
I generally don’t eat much if my workouts are an hour or less, but some people like gu before running. If I am hungry a granola bar or handful of cereal usually does the trick.
I struggle with just about everything you said in your post everyday. I rarely get to bed on time and I’m never happy about 5:30am and have trouble with the hunger thing too. Lately I’ve been getting really sick after I run which means I didn’t eat enough. Then I don’t want to eat anything and the cycle continues.
I usually try a peanut butter toast or just scoops of peanut butter if I’m out of bread. I’m not sure if there is any science to this but if I know (and have committed myself to it) that I’m running in the morning, I try to have a larger-than-I-should-snack before I go to bed. I have a slooow metabolism though. I guess it’s the same concept of carbo-loading.
I generally don’t eat anything before early morning runs during the week, which range from 4 to 8 miles typically. Partially because I don’t want to wake up earlier to digest food, but also because I eat a pretty late dinner (8-9pm) which keeps me feeling full and fueled throughout the morning. Weekend runs ill usually have a banana, oatmeal or cereal depending on how much time I have to digest! I think for a mid week 6 miler, half a banana or half a bar could do the fix if you really feel like you need something.
I’m in the 1 slice of bread with nut butter or a half a banana and nut butter camp. I definitely find myself eating more during the day if I don’t fuel properly in the morning before my run!
weekly tempo runs are great. i’ve been doing them since june — though it will be more complicated when i go back to teaching in the fall. for the most part mine have been 6-7 miles. what i eat before an early tempo run depends on how much time i have… a couple neighborhood runners meet at 5:30. when i’m out and running that early, i’ll just have a Gu or a honey stinger and go. with more time i’ll have my usual pb+banana on toast.
I like a cliff bar before morning runs. even just a mini cliff, then try some gu or my favorite… skittles! mid run for an extra boost. I like to run on an empty stomach though, this may or may not work for you.
Wahoo to negative splits!!! I’m trying to figure out fueling also, I signed up for my first 10k so I’m really excited to get some “real” miles in!
P.S. some say toast with peanut butter and half a naner is the best breakfast, I find that I need to just chill a bit before heading out, otherwise it really does keep me going. Just let it digest. Nothing more attractive than burping peanuts (or almond butter) while running.