Where Your Dreams Become Reality
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Subject: Bonk on long run question
So i am 5 weeks out from my goal marathon now. Shooting run around 2:45.
I could not run my long run over the weekend because i was busy, so i ended up running it on Monday night after work. I was shooting for my longest run of 22 miles that night, but i bonked and only could complete 18.
Anyway, when i do my long runs in the morning i usually do not eat anything before them or during in order to work on glycogen depletion. for instance last week i did a 20 mile run with 10 miles at MP no problem. I did not eat anything beforehand and i was good to go.
So i wanted to simulate this eating experience in the after work setting so i had my last thing to eat around 2:00 PM and then i did my long run at 6 PM.
By mile 12 i was starving, and the water i had drank at mile 10 apparently was not going to hold me for the next 10 miles either because i was extremely thirsty.
By mile 15 i was starting to feel out of it. THe last two miles felt like my last marathon even. I started feeling a little dizzy. my legs were cramping. my quads were almost cramping. i was so out of fuel. luckily i could end at mile 18.
My splits were not terrible. i had been aiming to run about 80 to 85 percent of MP the whole time. 7:12 pace was about 80 percent. my last mile when i completely tanked was 7:20.
So for others who practice glycogen depletion by not eating much before long runs, what do you do when the long run is at the end of the day?
I don't the exact science of it, but obviously going into a run hungry and going in without food left to digest are prob two different things. Otherwise people could practice depletion on a 10 mile run by just not eating anything all day. but i guess the point is just not to have anything left to digest that could be turned into glycogen during the process of running?
also, with this type of bonk, how long does it take to recover?
is it an ok thing to bonk like this? in my marathon training this year, part of me wanted to try to address some of the depletion and cramping i faced during the last two miles of my marathon last year. does reaching this point open up new stresses and adaptations for me? or is the bonk completely negative.
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