Last year I ran this 15k challenge, the New Year’s Race, and approached it with a strategy that I thought would keep blood sugar, fuel supply and endurance in pretty good balance. Last year, that strategy didn’t work.
Let me explain.
First of all, this 15k run through downtown Los Angeles at night is broken into two separate events: a 5k run, then a break, then a 10k run. Then size of the break in between depends on how quick you finish the initial 5k. So, the start time for the 5k is 5:00pm. The start time for the 10k is 6:30pm. In my case, I can finish a 5k run in just under 30 minutes. So, I get a 1 hour break between runs.
Last year’s strategy was to use the break between run as a type one reset. Reset? What does this mean? … Here’s what I mean… When I run a short run, like a 5k, I do a temp basal of -90% for 30 mins. Most type ones disconnect before taking a shower, and many people might take a 30 minute shower, etc etc, I digress… But, the point is, being on low basal delivery for 30 minutes is not a big deal, but here’s where I get into the technical nitty gritty. (Quick disclaimer: DON’T TRY THIS!!! This works for me and me only. Results will vary, and results may not be good.)
Typically at the end of an organized race, as is with this race, there are sponsors at the finish line who will supply for the runners all kinds of goodies and treats; bananas, apples, energy bars, exotic coconut water, delicious chocolate milk, etc, etc. So I stock up… For my next run… Of course! Back at the gear check, I collect my backpack and calculate a half-dose for all those carbs going in (about 75 grams) that’s a whole lot of fuel, and a half dose (2u) should take care of some of that… Maybe.
Another leg stretch, and I go temp basal once again. (-90% / 1hr) I’m about to run a 10k, I have some insulin on board, and a ton of carbs for it to work on. Fast acting carbs too, mostly fructose, so we all know how quickly that takes effect! My CGM is already showing a rise rate alert. (Probably from lactic acid build-up post 5k run)
Better get running… And soon! Return my backpack to gear check and make for the starting line.
It didn’t take long. 3km’s into this 10k and the CGM sent out the first alert. Fall rate alert. I disregard the alert. BG is ok, on the high end of the good range. Let’s just see where the fall rate goes.
5km’s in and the fall rate continues. Getting to the low end of normal. This can’t sustain. I have to take action. I always (ALWAYS) carry energy gels in the small zip pockets of my running shorts. Each packing about 20 grams of glucose. Tear open the first gel I can fenagle while pounding feet on pavement at my slowing 9:20/mi pace… Mmmmm hazelnut chocolate!…. My favorite! Pocket the empty wrapper and slog on…
Another km down, and the first low glucose alert. Crap. This can’t sustain the remaining distance of this run. I’m slowing my pace. Taking action… 2 more gels.
I know I need to be running glucose about 190 to make an easy finish to this race, but I’m scrambling at a lowering 79. It’s not a crash, but it’s low. And I’m burning glucose fast. I’m running slower, slower than I want to be, but I know I have fuel in the tank, it just hasn’t made its way to the bloodstream yet, and that’s where I need it…. Like now. I’m not going to break my personal record on this race, it’s too late for vanity and records.
Down to the 9th km on this race and the BG has managed maintain a steady low Rand of the spectrum of glucose levels without going through the floor while burning any and all available glucose happening to be following in the bloodstream… but at the expense of a slower than desired pace, I’m going to finish this thing.
Happy for the finish, but not happy about the method in which it was done. I’ll have a better plan next tine…
Fast forward to 7th of January 2018. New approach and new strategy to this race. A healthy protein lunch with plenty of slow burning carbs. The 5k starts with a BG of 230, pace is good, plenty of energy throughout and the 5k finishes with a PR time! BG finishes at 130… Perfect! Pick up a bounty of free fruit, banana, apple, exotic coconut water, energy bars and of course, the 5k finisher medal… let’s not forget the hardware!
Cancel temp basal on the pump on the break between the two races, and knowing I need a little dose for all these (70 grams at least) carbs going in on this re-fuel session, but I remember last year. A half-dose did me in on my run. Not this time. I’m pairing this down. One-eighth of a dose. If 70 grams wants 8 units, a half dose is 4 units. A quarter dose is 2. One eighth is one unit. That’s what I get for these 70 grams of fast acting, high octane carbs.
Line up at the start line for the 10k. Temp basal -90% / 1 hr. CGM shows a rise rate alert. 260 and rising. The horn blows… Let’s go.
Blast through the first couple km’s with no problems. It wasn’t until the third km that I noticed the legs were feeling a little bit fatigued, but the BG was holding steady at 265. I love it. This is where I want to be, I’m going to burn through this in the next 40 minutes. Plus, I have 1 unit on board. What’s this 1 unit going to do? This question looms on the back burner throughout the run.
New Strategy: I think I know what I’m doing now.
Leg fatigue. That’s it. That’s the only thing that caused any issues with my pace on this run. BG… not an issue. In fact, I finished this run with a 165 BG… and a 9:05/mi avg. pace.
A lot of these things are a trial and error exercise, with a ton of variables thrown in. It’s a craft for sure, but a very personal craft, that’s customized for just one individual. The type one runner knows this craft, and there’s nothing standard about it. It varies by person, by event, by day, by time, by what you’ve eaten, by training, by age, and on, and on.
Let me know in the comments below if you have a trick you use to manage your blood glucose on competitive runs.
