Ran my first 10 miler and...

[jchokie79]

all things considered everything was good until the last half mile or so.  I just wanted to stop.  And when I did stop, I got lightheaded and felt like I had a shortness of breath.  It scared me, I was with DH and he went and got me more water and I sat down for a while.  We went to dinner and I still wasn't feeling 100% until later last night.

When I thought back, I know I was ill prepared for the 10 mile run.  We had an early dinner on Sat. night around 4, so I had a bowl of cereal before bedtime.  Then yesterday morning I just had two pieces of waffles and a cup of coffee.  I did go out with a bottle of water w/ nuun and had two energy chews.  I don't know if it was the lack of food in my system or what it was yesterday.  I'll start wearing my HR monitor with my long runs just to err on the safe side.  

Has this happened to you guys before?  Did I just over do it?  The temps was in the 70s with low humidity.  

[zoidberg]

Did you drink enough water?

ETA I can do a 10 miler with about that much food and be fine, but I have gotten VERY sick from not drinking enough water on a long run.

[hannahb]

It could be from lack of adequate food beforehand. It could also just be you getting used to higher mileage. I personally get a little nauseated after long runs when I'm bumping up mileage. I usually have little to no appetite for the rest of the day. I also have a friend who gets a little lightheaded after running higher mileage and just feels off the rest of the day. I bet your next 10 miler goes better!

[zoidberg]

Aug 5, 2013 7:59:10 GMT -5 hannahb said:

It could be from lack of adequate food beforehand. It could also just be you getting used to higher mileage. I personally get a little nauseated after long runs when I'm bumping up mileage. I usually have little to no appetite for the rest of the day. I also have a friend who gets a little lightheaded after running higher mileage and just feels off the rest of the day. I bet your next 10 miler goes better!

That's true. I sometimes do lose my appetite and feel off after a long run. I almost couldn't eat at all after I did my half because I felt queasy and gross.

[Deleted]

My guess is it's probably your electrolytes are out of whack. That can describe all your symptoms. It's also not easy to figure out your right balance either. It may be Nuun is not working for you either. I had to switch to Powerade b/c Gatorade/Nuun makes me ill.

FWIW, I eat a banana with PB before long runs or halfs. Anything less than that and I may eat a banana. Over a half, and I toss in some kind of simple carb.

[jchokie79]

Aug 5, 2013 7:56:03 GMT -5 zoidberg said:

Did you drink enough water?

ETA I can do a 10 miler with about that much food and be fine, but I have gotten VERY sick from not drinking enough water on a long run.

I had a bottle of water with a nuun tablet for the beginning of the run then refilled the bottle with just plain water on the trail about half way through.  So about two bottles worth of water.  I just googled symptoms for lack of electrolytes and it sounds like that's what happened.  

Makes me feel better that I'm not the only one getting sick after runs!  

[clseale]

How hot & sweaty were you? If it was an extra hot run, my money is on electrolytes, and a higher than usual core temp. If I'm getting really heated, I will often feel lightheaded & queasy when I stop. If there is anything I have learned during this training cycle it's that training during the summer is a completely different beast. I have of course run during the summer, but training takes it to a whole new level. Nothing about my typical nutrition and hydration has been working. I've had to make adjustments everywhere.

[jchokie79]

Aug 5, 2013 8:40:29 GMT -5 clseale said:

How hot & sweaty were you? If it was an extra hot run, my money is on electrolytes, and a higher than usual core temp. If I'm getting really heated, I will often feel lightheaded & queasy when I stop. If there is anything I have learned during this training cycle it's that training during the summer is a completely different beast. I have of course run during the summer, but training takes it to a whole new level. Nothing about my typical nutrition and hydration has been working. I've had to make adjustments everywhere.

The temps was in the low 70's, felt like low humidity.  I was sweaty but wasn't sweating profusely either.  The trail was also pretty shaded and it was definitely a better run than I've had last month when it was just miserable outside.  I did have a hat on and I don't know if that trapped in heat and made me hotter than I realized?  

Last weekend when I went out for my 8 mile run, I had some coconut water beforehand and nuun water during the run and I felt good afterwards.  So maybe I'll try upping my electrolyte drinks and see if that helps.  

[Deleted]

Hope your next one is better!

[sassystace]

I often feel bad after (and light headed during) my long runs, especially if its the first time I'm running that distance. I've found that eating more during the run (more beans or chews) helps me to avoid the lightheaded-ness and feel better after. I always run with water too. I'd try adding some more chews earlier to your next run and see if that helps.

[shauni27]

I think it was two things, as previously mentioned: you didn't have enough electrolytes and your body is not used to that mileage! While it seems like plenty of fluids/electrolytes, your body has never done that before, and it was probably looking for more than it got! I agree that your next ten miler will be a lot smoother

And congrats on your first double digit run! kicking ass and taking names!

[kams]

10 miles is a big milestone! Congratulations!

My first guess is that you may want to try to go in to the run with plenty of fuel by way of real food the day before. If I don't eat well the day before a long workout, I really feel it.

[gt7301b]

When I do a long run I need to fully hydrate the day before the run. I still take in fluids/calories during the run, but I find hydrating the day before helps. I also take at least one gu on my 10 milers.

[thom]

Totally sounds like you got dehydrated to me. I've been sick for a few days after hot long runs where I didn't get enough water and/or electrolyte during & before. It's hard for me to realize just how much I should be drinking when it's warm & I'm out there over about 90 minutes, or for sure over 2 hours. Hope you're feeling better now. Can you carry more fluids or leave it along your route? I'm not totally familiar with nuun, but maybe you even need something with more sodium or calories?