nutrition notes for Saturday's run

some reminders on preparation for our long run tomorrow:

• hydrate today - drink at least a couple of liters of water, and if possible, supplement your electrolytes with Electromix or a similar product (available at Whole Foods, Central Market, RunTex, Jack and Adam's, and elsewhere)
• eat well, but early - this is not an extreme distance, but you need good fuel. have some pasta. stay away from anything too greasy that might jack with your stomach in the morning. and eat early - be done before 8pm, if possible, so that your dinner will have time to digest and, you know, clear out...
• eat breakfast - have something with an emphasis on carbs for breakfast, but nothing too heavy. have a little oatmeal, a bagel with some cream cheese, whatever, but try to eat an hour before you leave the house - again, for the whole clearing-out thing.
• bring during-run fuel - people's needs vary, but think about the fact that you burn about 100 calories for every mile, at almost any speed. you're likely to burn through your light breakfast pretty quickly. the bigger you are, the higher your caloric needs generally are. this is a thing to figure out over time and experience, finding the line where you aren't just shoving down calories, but maintaining a smooth energy level. once you've crashed, it's a little too late. i'd suggest taking some gu (or whatever) at about 6 or 7 miles, and another at 9 or 10.

you can get energy gel at RunTex, REI, Academy, or most bike shops. a lot of people like Hammer Gel, because it focuses on different sorts of sugar. however, the taste makes me want to hurt somebody... anybody. i stick with Gu, in vanilla, "chocolate outrage", or "espresso love".

i'll bring an assortment of gels tomorrow morning that i have for some reason that i don't like, or don't think i like.