hi, ive got questions for people who run longer distances. i put this on the regular forum and it turned into a conversation with no relevance to my questions, so im posting here hoping ill get some more focused responses.
the last year or so i have had the same niggling injury (soleus/calf) and so after seeing this racing techniques course by my park i decided to join, thinking that having a running coach with education in physiology and who knows all about training would be able to help me focus on staying uninjured.
i have learned so much from my coach, different ways of training, doing intervals and fartlek and all these things id never done before. i used to just run a nice long slow pace every other day. i got injured every other month, more or less.
anyway, im considering running a 10k and would like to aim for a half if i can. today i ran a 7k race in 33 minutes and felt awesome. i started at about 160 bg and finished at 112, which i thought was pretty good. i had an egg and sausage and a slice of toast for brekkie about 2 hours before the start of the race.
general info re my d: diagnosed 3 years ago at age 36. i eat about 100 carbs a day and take levemir (5 units am, 7 in the pm). if i exercise after eating, i can usually be under 160 2 hours later. so i dont take my apidra every day. i exercise a lot. i dont have access to a pump or cgm.
my questions are:
-if you run longer, like 10 or 15 k, do you pull off to the side and test in the middle of the race or do you just eat/drink a bit without testing?
-do you have a certain amount of carbs that you ingest per km or 5km?
-do you lower your basal that morning or do you do it that evening to avoid lows the night ofter the race? i am on mdi so id appreciate insight with regards to that.
i think i finished with pretty good bg. what bg do you aim to start and finish with?
i had a couple of gulps of the gatorade type drink afterwards and was able to walk my 3km home as a cooldown with that (i thinks about 6gr) and 2.5gr of carbs in the form of a chocolate square.