Crashing on Paleo

Jackie, one of CF Rebellion's newest members, is running a half marathon tomorrow. She has run this distance in the past, but it will be her first time to do so on Paleo, since accepting the 28 day Paleo challenge which is now one full week under way.

Jackie did her last long run this past Sunday, which was a ten-miler and which was her third day on Paleo. Here is her experience:

"so, i took yesterday as a rest day and went for a long run this morning. i don't know if it's the change in diet or what, but i completely bonked at mile 4... which made the last 6 miserable (a run-walk to finish)... anyone have any advice? i'm in panic mode as saturday i'm running the st. jude's half. my typical pre-long-run fuel previously consisted of half a pb&j (jelly being the polaner grape) on whole wheat bread... what would be a good paleo substitute?"

I have experienced the exact same "bonk" that Jackie had on her last 10-miler. About two weeks into strict Paleo, I decided to run the Vulcan 10k. I had yet to dial into a solid, well-thought-out, pre-race diet. My thoughts were that I was stronger, fitter and faster than previous races...heck, I had been doing Paleo afterall on top of 5 CF wods a week! ;) The morning of the race, I had my usual 1/2 avocado and 2 eggs. The only thing I did differently was add a little celtic sea salt to my eggs as an afterthought that maybe it would help me retain a little water. (BIG mistake!) At mile 2, I completely bonked. My legs felt like they were made of lead. My mouth dried up like the Sahara Desert. My thinking during the entire race was a slew of negative thoughts. And I definitely did NOT PR that day.

Fast forward to Thanksgiving Day in which I ran another 10k. I had just delved into "Paleo for Athletes" so I was obtaining some very useful information about adequate racing fuel for my body. I had originally been shying away from fruit, petrified that I would gain weight. (Silly, I know.) But "Paleo for Athletes" was encouraging it, outlining how fruit was a must for the athlete, especially in combination with a fat and protein. The Thanksgiving Day 10k was a completely different race for me! I heeded the "Paleo for Athletes" pre-race nutrition plan, and it worked! Although I did not get a PR on that day either, the race was completely different both in MIND, SPIRIT and BODY.

So what did I do differently? The morning of my second 10k, 2 hours before the race, I had my usual 2 eggs and half an avocado, but I added a banana to that as well along with 16 ounces of water. The night before I ate a banana before bed with 16 ounces of water. I continously hydrated 2 days prior, forcing myself to drink as much water as possible. I also increased my seasalt intake a touch (I typically use NO salt, so using a little is an increase for me) 2 and 1 days prior. And then 30 minutes before the race, I ate another banana as suggested. And this is the regimen that seemed to work for me.

Jackie received a ton of advice regarding her half marathon tomorrow so that she insures that she fuels up adequately. I believe she's found a combination that will work for her without having to consume a glob of chemicals in order to keep her going. Food IS fuel if combined in the right way. I wish Jackie Godspeed, and I look forward to hearing about her experience!

What is your Paleo pre-race/competition/wod fuel? Have you experienced the bonk, and how did you change it the next time around? What foods do you find "fuel" you best? I look forward to hearing others experience in this regard.