Tag Archives: hydration

Hydration Energy

Hydration Energy

by Coach Lauren Ganes, Marathon Coordinator

PenguinsAny time we exercise for over 60 minutes, in any kind of weather: sun, wind or rain, we need to remember to hydrate. How do you carry your water and electrolytes?

There are many options to choose from when you arrive at the sports store. There are elastic belts made by Nathan and Amphipod which have bottles attached as well as some extra pockets for your I.D. and keys. There are also hand-held bottles with pockets attached, again made by Nathan and Amphipod. And Coach Stephanie has the HipSisters band that is made of material and has 3 zippered pockets and a pouch. An 8 ounce bottle of water can be placed in the zippered pocket.

In order to decide on the hydration system that is right for you, ask other WOW Women what they like to use and why.

Warm, cold or rainy, remember to stay hydrated any time you run.

Marathon Minute March 5, 2013

March 5, 2013 by Lauren Ganes, Marathon Coordinator

From Left, Robbi, C, Julie Y, Coach Stephanie, and Lauren G in the Redding 10 Mile Race on Sat. March 2, 2013
From Left, Robbi C, Julie Y, Coach Stephanie, and Lauren G in Redding at the 10 Mile Race on Sat. Mar 2, 2013

I loved seeing the sea of pink shirts and friendly smiles on Sunday morning before the large contingency of WOW Women began their Oakland Half Marathon Practice run.

Eileen, Lesley and I were disappointed that we did not work at an Aid Station along the Half Marathon route where we could see our team mates.  However, we were gratified  to work an Aid station at mile 12 for runners continuing on for 20 miles. (And the first runners we saw were Beth W and her friend Kathy who were practicing for the relay!)

The runners were so grateful for the Aid station that provided them with Gatorade, water and GU.   The majority of runners wanted Gatorade. They happily filled their own bottles with our Gatorade or water. Another runner used our cups of water and dumped in a packet of “EmergenC Calcium, Vitamin D”.  This was also a point where the runners were ready for GU.   Each runner was grateful for the Aid station because they needed to fuel their body.

Our 14 miler this coming Sunday is a good time to finalize your fueling.  Plan ahead.

  • Will you fuel by time or by mileage?
  • When do you usually lose momentum?
  • How much Gatorade (or other electrolyte liquid) or Gu (gel) or shot bloks do you need to keep your energy up?
  • You want to feel strong for the entire run.

Some runners take their GU within 15 minutes of the start, and continue to take it every 45-50 minutes.  Make sure you drink water with GU so you don’t get a huge sugar spike or upset stomach.  If you are using Shot Bloks, or sport beans, you take those more frequently than GU.  You can also use a combination of Shot Bloks and gels. Think it out ahead of time and bring what you need plus a little more (just in case).

Take advantage of this final long run on Sunday to reap the benefits of good fueling to insure a successful race day.

Marathon Minute – Hydration, One More Time

by Lauren Ganes, Marathon Coordinator, February 19, 2013

IMG_6047 (398x640)
Pat C, Lizette B, and Lauren G at the CIM Relay 2012

Amazing!  WOW Half Marathoners  completed 130 minutes of running on Sunday at beautiful Inspiration Point.  And this Sunday they will increase their time and or mileage to 140 minutes or 13 miles (whichever comes first). This is an incredible accomplishment!  Thank you, Coach Stephanie for creating a great training program.  It is so wonderful to know that on Sunday mornings you will have friends to run this long and increasing distance with.

As you add these longer distances it is important to stay hydrated.  Hydration begins now, during the week, by making sure you are drinking plenty of fluids.  Since it is currently cold, in addition to water, you might want to include tea or soup to stay warm.

Lemon-Lime Gatorade will be at the 8 Aid stations along the Oakland Marathon course, make sure you try it before race day.  If it doesn’t agree with you, make sure to try another electrolyte liquid like Nuun or Gu Brew.  You want an electrolyte liquid with sodium, potassium and calcium. Try to have 16 ounces of electrolytes with you this Sunday.  I always use my 1 minute of walking as a time to hydrate.  The electrolytes help maintain the hydration of your leg muscles.  You don’t want a side stitch or muscle cramp to interfere with your run.

A WOW member, Kara Waltz, who is a chiropractor and soccer player told me that she drinks a large glass of water and another glass of electrolyte liquid on Saturday night before training, races, or games.

After your long run it is equally important to eat some protein within the first 30-60 minutes.  Additionally, drinking an electrolyte liquid all afternoon will aid in a faster recovery.

Hydrating early and often is a key to a successful half marathon.

Go, WOW Women!