I ate a Gu every 45 minutes (:45, 1:30, and 2:15) and drank some Gatorade every 15 minutes during my last two marathons. I finished in a little under 3 hours in each of those race, and I don’t think that nutrition negatively affected my performance.
“Solution - more runs at Marathon race-pace and slightly faster.”
Steve - would you mind commenting on this question? The marathon race-pace runs you suggest… would these be dispersed throughout some of the long runs, or as some of the middle distance runs such as 8 to 10 milers? If it helps you answer, I do 2 hard runs a week (hills & tempo), 4 easy, and 1 long. 45 - 60 mpw. 10 weeks out from an open mary, 8 weeks into plan now. Thanks for any input.
I’m not quite at sub 3 but I do gels w/ water every 10k. My system can’t handle sports drinks, I get severe reflux but I’ll swish them in my mouth toward the end.