First time running Berlin: no Gatorade and other observations

Great experience. Few minutes outside of my time goal. Was on it till 35k. Cramps in the calves and hammies in the last 3k bit me bad. Shuffled in on stilts. Perhaps because it’s such a one dimensional course. One reason I like hills is the chance to mix it up with the legs. Have to respect the marathon. Humbling race. 2+hours of patience to see it fall away at the end...it’s what keeps us coming back for more.

Awesome crowds. Little more passive than Boston.

Beetster is utterly disgusting but it didn’t give me any GI issues.

Next time I’ll plant bottles. Would have been easy to find. Maybe 50 bottles on two tables every 5k right after elite fluid tables.

Finishing and hearing about my mans 2:01...mensch!!

Great day to be in Berlin today... What an awesome WR by Kipchoge. I was just humbled and honored to be in the same race. Plus, such a great medal. This year Kipchoge's name and picture was on its reverse. Amazing!!!

As for myself, I run 4+ minute PR, a little under 3:00 hours. At 48, I'll take it;) First 16-18 miles were great. After that my legs started to feel it a bit. The really hard going started after mile 22 and absolutely my worst mile was 25. But I held on and accomplished my goal.

Man, I prefer to run 50-mile trail races anytime. This was my only second marathon and definitely the hardest race I've done so far. Didn't have a proper training program for this race as I've raced some ultras, and lacked enough long runs at close to my MP, only had 3 over 15 miles. Hope to focus next year a bit more on marathons and bring my PR a bit lower, hopefully close to 2:50 before I hit my 50;)

Hope all of you who ran Berlin this year had a great time!!!

gator-aide is aluminiumised salt and corn syrup - NaCl, and lacks Ca, Mg, K in most of its formulations.

make your own, with cane sugar, sea salt, mg citrate (3 bucks a bottle at the pharmacy), KCl, and Ca from a liquid forumulation in the vitamin shop.

the ratios are those found in human serum, which is the amount secreted in sweat,

the ratios are key,

looking for the data, rather than go off by heart, the google search gives garbage, cites articles written by non-experts, you know the type of fools that make , Gatorade

https://www.ausmed.com/articles/normal-electrolyte-levels/

in the above article, they use mEq for Na as unit, then others switch to moles, so the reader is left with no usable information, with is the correct ratios between the electrolytes and how much to take, say to balance a 1 hour workout in the sun.

translation: usable info: Na:K:Mg:Ca ratio can be 20:1:1:1 for a drink, your body can deal with a little more or less but not a huge amount, for example if you take potassium chloride instead of sodium chloride intravenous you die, but adding one part in twenty of KCl with 20 parts NaCl, that is fine and better.

recently, the good scientific papers are missing from google searches, substituted in are these mainstream gobble goop, crap, from lame stream, which is the equivalent of NBC reporting on running, you know the inane things they say, which only make sense if you don't have a clue about running.

only two years ago, you could get the goods on the net, not it's mostly just crap.

time to get archive all the good texts, and dump the internet, fake search engine bullllshit. absolutely terrible.

damn.

example of horssshit that google brings, again if you dont' know what's going on, it can look fine,

those writers are almost all of the fake it till you make it variety, and seldom are in the class of $30 / hr.

that is your goofle fakebook, twitt internet bull.

ok, the formula for your own electrolyte drink

on liter (quart) water

500 mg NaCl (sea salt)

25 mg Mg, Ca citrate

25 mg KCl

maybe 10 mg water sol Phosphorus

cane sugar 30 grams per liter - more or less you can adjust based on experiment.

really you want a small but significant amount of trace elements in there if you're doing 100 miles per week.

at least the above formula .

of course you can't get the most basic sports drink on the market.

in this de-evolutionary paradigm.