Ran a 1/2 marathon this past weekend with a goal time of 1:30. Everything was going silky smooth until about mile 6 when the deuce-monster struck and caused me to spend exactly 1 minute, 10 seconds in the porto-potty. My finishing time? 1:31:07.
In October I was also gunning for an AG spot in a local 1/2 IM. I had to stop during the run when the deuce monster reared his ugly head and lost about a minute. I finished 3rd in my AG, exactly 45 seconds behind the number two guy (pun intended).
Lesson learned - follow the 3-hour rule from now on!
Happens to the best of us. Everyone is different, but I learned best bet is to eat an early dinner,stay away from leafy veggies the night before, no meat, and go for a little warm up jog about 2hrs before the race.
I go with the strong cup of coffee a couple hours before the start, that’ll almost always flush the pipes in addition to the caffeine pick-me-up. If I skip that, it’s usually trouble.
My formula for this exact problem works to perfection. I deal your first duece as you normally would. Then go for a 1/2 to 3/4 mile jog. This will jar eveything else loose mister. Works to 100% of the time for me.
Low residue foods the day before and avoid a lot of sugary foods just before. Have some carbs a few hours before some starchy stuff in the last hour.
the coffee works for me, too.
A little Mg/Ca supplement in the evening with the coffee beforehand usually clears things out.
Everything was going silky smooth until about mile 6 when the deuce-monster struck and caused me to spend exactly 1 minute, 10 seconds in the porto-potty
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