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RunDeanRun.ca

  • Coaching recreational runners
    • New to running
    • Returning to running (injured)
    • Wanting to qualify for Boston
    • Wanting to finish a 100 miler�
  • Certified:
    • National Coaching Certification Program
    • Lydiard Coaching
    • Functional Movement Screening�
  • Former ski instructor for the disabled (25 years)
  • Former youth football coach (25 years)

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Dean’s Methods and Principles

  • “Coaching to Independence”
  • Adapting proven science
  • Adapting proven training methodologies
  • Adapting to a runner’s life and schedule
  • Aligning with a runner’s goal
    • What do you want?
    • What will you give?

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Fueling & Hydration for Endurance Training & Racing

Dean Johnson

Personal Running Coach

“Train, don’t Strain”

-Arthur Lydiard

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The Simple Plan

  • 500ml to 1000ml water/hour
  • 350mg to 700mg Sodium/litre
  • 200 to 260 calories/hour

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Priorities

  • #1 Hydration (with Sodium)
    • The gut needs water to processing carbs
    • Sodium regulates water in, and around cells
  • #2 Fueling
    • Might need to slow down or stop to allow blood to return to the stomach to process

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Supplements

Product

Calories

Sodium

Protein

Fat

Hammer Heed Hydrate

100 (500ml)

40 mg

-

-

eLoad Hydrate

100 (500ml)

370 mg

-

-

Hammer Perpetuem

270 (500-1000ml)

210 mg

7 g

2.5 g

Gels

100 each

30-125 mg

0 - 1g

-

Chews

10-20 each

5-10 mg each

0 - 1g

-

Waffle

150 each

75 mg

1 g

6 g

Endurolytes

-

80 - 200mg

-

-

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Table Salt (⅛ tsp “pinch”)

​

300 mg

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Sugar (tsp)

64

​

​

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Coke/Pepsi (250ml)

100

30 mg

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Chips (1 chip)

10

10 mg

0.1 g

0.7 g

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Tactics

  • (1) 500ml Heed
    • 100 calories + 40mg Sodium
  • (1) Gel
    • 100 calories + 125mg Sodium
  • =200 cal, 165mg Sodium
  • Need ~200mg Sodium

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Tactics

  • (1) 500ml eLoad
    • 100 calories + 370mg Sodium
  • (1) Honey Stingers plackage
    • 160 calories + 40mg Sodium
  • =260 cal, 410mg Sodium
  • *watch the sodium content

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Tactics (hot day)

  • (2) 500ml eLoad
    • 200 calories + 2x370mg Sodium
  • (1piece) Shot Bloks
    • 30calories + 20mg Sodium
  • =230 cal, 760mg Sodium/1L

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Links

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RunDeanRun.ca Services

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RunDeanRun.ca

  • Personalized Coaching
  • Personalized Training Plans
  • Guided workouts
  • Running form analysis/coaching

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  • RunDean@Gmail.com (email Dean)
  • Tweet: @RunDean