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I run...out of energy by mile 9! (Read 238 times)

Jennifer F


    I try to eat a dinner with carbs the night before...and I eat a package of sport beans - sometimes take a gel - during 15 mile training runs.  I drink Nuun in my water bottle but still run out of steam on race day ( when I run a bout a minute faster than training runs ) by mile 9 or 10.  I have ran 5 half marathons...what can I do? I want to run a full and think I'm going to struggle until I figure this out...thanks!


    an amazing likeness

      It's hard to offer anything specific without seeing your training history...so a general reply -- you're outrunning your fitness and endurance. The ability run distance comes from your running "base" -- the steady, easy miles of training form the base layer of your cake. Speed comes as the next layer on top of that base.

       

      You need endurance first, base miles.

       

       

      Run lots, mostly easy, sometimes hard. Or, in your case...run more.

       

      It's not a nutrition or food thing, it's a mileage thing.

       

      MTA -- when I first replied I jumped to the assumption you were saying you couldn't run 9mi on any given day, then after a bit it occurred to me that you were more likely saying that your fade at 9-10mi in you half marathons. I see this a lot in half marathons -- somewhere around mile 9 is when the walk/run death march starts for those who (a) don't have the base miles to run the 13.1 without pushing to the limits of their endurance, and (b) went out too fast for their endurance level.

      Acceptable at a dance, invaluable in a shipwreck.


      Feeling the growl again

        It's hard to offer anything specific without seeing your training history...so a general reply -- you're outrunning your fitness and endurance. The ability run distance comes from your running "base" -- the steady, easy miles of training form the base layer of your cake. Speed comes as the next layer on top of that base.

         

        You need endurance first, base miles.

         

        Run lots, mostly easy, sometimes hard. Or, in your case...run more.

         

        It's not a nutrition or food thing, it's a mileage thing.

         

        This.  You tell us how many half marathons you have run, but not at all about your training.  I'm guessing you average no more than 20-30 mpw.  Therein would lie your problem.

        "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

         

        I am spaniel - Crusher of Treadmills

         

        Jennifer F


          I am following a training plan - running 3 - 4 days per week.  Naturally, mileage increases closer to the end but I average anywhere from 20-30 miles per week. Thanks for the feedback..

          CanadianMeg


          #RunEveryDay

            Do you use the log at RA to keep track of your training and races? If you do, make it public. You will get a lot better answers that way.

             

            Spaniel and Milktruck both know their stuff.

             

            If you are doing 15 milers in your training, how many miles are you running per week to support that? A common guideline is that your long run should be 1/4 to 1/3 of your total weekly mileage. (I've never run more than 12 in half training.)

            Half Fanatic #9292. 

            Game Admin for RA Running Game 2023.

            Jennifer F


              CanadianMeg- Yep- our longest runs during our 18 week training programs are 12, 14 and 15.  After that, we taper a few weeks prior to race day.  Thanks!

                Just want to agree with the others that you're starting out too fast for your current fitness level. If you can run 15 in training then obviously you can do 13.1 on race day, just not as fast as you've been trying to do it. I've done this starting too fast thing a number of times, and mile 9-10 is (as stated above) really the onset of the death march. If you can add easy miles on the days you're not currently training, and then start the race at a pace that feels ridiculously slow (especially as everyone around you takes off like a shot - just remember almost everyone is starting out too fast) you may find your next half goes better. Also, you didn't say much about the details of your training plan, but if you are "only" doing 3-4 runs per week, you likely don't need to taper for all that long. Anyway, good luck!!

                 

                mta: sorry, I think saying "only 3-4 runs per week" might come across as condescending. I don't mean it that way, it's just that you have lots of room for improvement simply be running more often.

                Jennifer F


                  Thanks to all- this helps!  Much appreciated!

                  hectortrojan


                    I do not think base of running 20-30 mpw is an issue.  If you are slowing down later in HMs, I would start little slow in next HM. The goal should be to run at same or negative split to run the best HM at current fitness level. In training, I would keep most runs at easy/comfortable pace and do tempo once every week or two.

                    emmbee


                    queen of headlamps

                      I agree with the consensus.  Try starting 10 second per mile slower than your goal pace.   I've only run three halfs, and my third was a mess, but the second one went so much better than the first -- more even splits, less of a death march even as the course got hilly in the last two miles, finished strong and happy, went for a four mile walk with the kid later in the day, etc..  The difference was going out at 9:10/pace instead of 8:30 like a doof.  (I'm slow.)

                       

                      But one more thing:  Without seeing your pace, I'd guess that you're running out of steam around 90 minutes in?  Somewhere around there is when the body starts to rely more on fat for fuel, so you might have a bit of luck by taking in a gel or something around 45 minutes in.

                      Jennifer F


                        I'm slow... I ran a 9:30 my last half marathon and I usually run like a 10:00 mile on training runs.  I will try all these things- thanks guys!  I appreciate all the feedback!!


                        Feeling the growl again

                          I am following a training plan - running 3 - 4 days per week.  Naturally, mileage increases closer to the end but I average anywhere from 20-30 miles per week. Thanks for the feedback..

                           

                          One of the issues with these 20-30 mile training plans is they over-emphasize the long run.  It's a third to half of your total milage.  That is not a balanced training program and IMHO is not optimal.

                           

                          For a HM plan I'd cap the long run at 10 and do more or longer runs the rest of the week.

                           

                          For the marathon, there is not an easy answer.  You do need to get up to at least 16 miles for the marathon, and you probably want to do one up to 20.  I know people do it but honestly I urge people to put off the marathon until they are willing to work up to at least 40+ mpw.  People do it on less but that's what I recommend.  There is a lot of fun to be had running without ever doing one.  I was a marathon specialist in the day and ran 100+ mpw and I still say the HM is twice the fun with a tenth of the pain.

                          "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

                           

                          I am spaniel - Crusher of Treadmills

                           

                          Jennifer F


                            Thank you Spaniel- gave me a lot to think about!

                               

                                I was a marathon specialist in the day and ran 100+ mpw and I still say the HM is twice the fun with a tenth of the pain.

                               

                              But the pain hurts so good. Smile