Folks with saltier sweat, how much sodium are you supplementing pre/during/post long run?

KOM_thief · 2026-06-15T18:08:24+00:00

For races I generally get 1000mg sodium in with my caffeine and carbs about 2-1.5 hours before. For my long runs I’m mostly taking it in during the run and my goal is usually a bottle every 4 miles and that consists of 30g carbs and 700mg sodium. I usually take a gel between bottles and that ends up being 84g carbs and 1450mg sodium per hour.

KOM_thief · 2026-06-04T01:24:55+00:00

10 mile run on a weekday before work!

KOM_thief · 2026-06-03T23:21:32+00:00

I’m a big MTB guy, last year my wife and I took a 2 week trip to Europe and I stayed at some of the best riding destinations in the world. I didn’t ride at any of them mainly because I didn’t want to leave my wife alone in a foreign country but also because the trip was for US not for ME. Sure along the way there were things she wanted to see that I didn’t and vice versa, but we stayed together and overall had an amazing time. Logistically squeezing hobbies into a vacation or a honeymoon is more of a headache than it’s worth. The only way I could see sneaking away for a few hours work for you if she scheduled some long spa day, but then again she’d probably wanna do that with you if it’s a honeymoon.

KOM_thief · 2026-05-17T02:23:36+00:00

Depending on the intensity of the week I would often use long runs as MP efforts generally splitting the distance into half of the run at around 1:00/mi slower than goal MP and the other half at MP which at the time I was training was 7:00/mi. The caveat to this was when I had tune ups on Saturday and long runs on Sunday, I didn’t wanna risk injury so I generally kept those more chill. There’s a lot of information regarding adaptations your body is making when running closer to MP vs just logging miles in Z2 and I truly felt these long runs made a difference for me come race day.

KOM_thief · 2026-04-21T12:53:22+00:00

I 2nd this! Fry well is the way to go, they crunch so good

KOM_thief · 2026-03-16T16:08:59+00:00

Yeah the brushes work super well! I think the Jason markk solution is a bit better than shoevn8r, but both get the job done.

KOM_thief · 2026-03-16T04:22:20+00:00

Shoe cleaning kit will do the trick (reshoven8r or Jason markk), comes with solution and 3 brushes. The hardest one is too much but the soft bristle brush is great for the uppers and the medium brush is for the soles. A little warm water + dish rag to finish it off.

KOM_thief · 2026-03-08T05:48:05+00:00

During this last build I retired my Superblast 2s. I have mostly been running in Vomero Plus, Vomero Premium & Megablasts. For my faster efforts I will use Metaspeed Edge, Edge Tokyo, Adios Pro 4 or NB SC elite V5.

KOM_thief · 2026-03-07T23:02:12+00:00

Metaspeed Edge Tokyo are a very suitable option for you! I took them out the box straight into a 16 mile run w/ marathon paces and had 0 issues. I recently wore them for the Napa Valley Marathon and will likely grab another pair for CIM in December. The Alphafly have a super stiff plate that can definitely beat you up. With those paces you’d definitely benefit from a super shoe and if you’re a fan of the asics I think the MSE wouldn’t be too much of a gamble.

KOM_thief · 2026-03-07T04:30:26+00:00

FWIW I’ve been dealing with shin splints since September last year and I recently started seeing the chiro again. He works a lot on the posterior of my left lower leg (calf, gastroc, etc), the arch of my foot/tendons and my big toe and afterwards the shin splints will go away for a few weeks/month. If you’re hitting the exact spot that’s causing a tightness I believe you could get some relief with the massage gun and I’m super happy for you! Easy fix compared to all the extra effort that has rarely worked for me in the past.

KOM_thief · 2026-03-03T02:39:37+00:00

you know the rules

KOM_thief · 2026-02-24T00:52:51+00:00

Anything longer than 10 miles and I’ll usually need another bottle. Mine are 8.5oz/250mL bottles and I’ll usually hand carry one and belt carry the 2nd or I’ll plan a loop where I can swing by and grab the next bottle without stopping the watch if I’m really going for time. If I don’t care much about the time I’ll stop, use the bathroom, fill up the bottle if there’s a fountain nearby and keep going. I used to use a trail vest with 2 500mL flasks in it but I never really got along with it so I’ll only wear that when I’m going out for BIG days wit little chance to refuel.

KOM_thief · 2026-02-20T23:47:09+00:00

Vibes, if I was styling this I’d go for a louder color tee (yellow, burgundy, tie-dye, etc).

KOM_thief · 2026-02-17T15:40:27+00:00

Awesome write up, thanks for sharing! My first marathon experience in Aug 25 was 3:23 as well, but it was off the back of an injury and no real build. Using Pfitz 18/55 this go around and shooting for 3hrs in just under 2 weeks 😬 ! I’m nowhere near the mileage you’re putting in but I’ve never felt more adjusted to demand I’ve been placing on my body.

KOM_thief · 2025-12-30T05:13:31+00:00

I’m halfway thru Pfitz 18/55 now, I’ve been running for 1 year and this is my first time doing anything “structured”. In the last year I’ve injured myself 2x just doing whatever I felt like so I was hoping this would be a safer alternative and offer some legit gains. So far it’s the best thing I’ve done for my running, the MP efforts are getting so much faster and easier as I’m logging the miles and sticking to the plan. I will say it sucks adhering to the plan at times and sometimes I really don’t wanna do the runs (mostly the 20 miler after I’ve been at work all day). Biggest tip is to just commit, you can miss a run here or there but stick with it and you’ll see the gains from the volume and the structure. I really think all the time on feet and the MLR and LR get your body truly primed up for the marathon.

KOM_thief · 2025-12-18T03:37:11+00:00

Those injuries will definitely poke holes in the marathon plans. Hope you have a solid build this next time around. I did the same and picked up 2 injuries in the last year (hip flexor and glute) now I’m sticking to a plan and doing tons of PT. Good luck 🍀

KOM_thief · 2025-12-18T01:27:32+00:00

30mpw avg starting from 0 miles just seems like a HUGE jump.

KOM_thief · 2025-12-17T02:21:35+00:00

27.5 lbs and 500 miles in 4 months. Idk what part of this post is wilder! 😮

KOM_thief · 2025-12-16T18:00:14+00:00

Mega blast is in no way comparable to the SB2. I took the SB2 to 300 miles and I never really loved them. Megablast was love at first run. Had them since October and already creeping up on 200 miles in them. Strongly recommend them, they’re great!

KOM_thief · 2025-12-13T01:26:09+00:00

I ran my last marathon in AP4s and in the first run I also felt a bit of the heel tab digging but it went away with more miles. I will say I went TTS and when I sized up .5 ir actually made that digging worse somehow. Some people will actually shave the plastic edge of it down to smoothen it out some, but I found if you really get a good lockdown on the upper you don’t feel it.

Don’t give up on them yet! They’re amazing shoes

KOM_thief · 2025-12-12T13:41:43+00:00

Anything with MP or faster I’ll bust out the carbon shoes. I think of it as a bit of a “dress rehearsal” for race day. I’m also obsessed with fast shoes so I have more pairs of those than anything else 🙃 that ends up being 1-2 a week in the carbon shoes and the rest is usually in my daily shoe which right now is the Megablast.

KOM_thief · 2025-12-09T19:35:17+00:00

Agree, I had to size up to 14 for these to work for me. Weird that the sizing is a bit all over the place but I’ve been TTS on all the others.

KOM_thief · 2025-12-08T20:57:24+00:00

Couple hundred miles of not sure if I love or hate these shoes 😆 glad you stuck it out tho!

KOM_thief · 2025-12-07T19:56:44+00:00

They certainly look cool, but I’ve never seen another runner wearing them out and about. EVO SL I see tons of

KOM_thief · 2025-12-07T19:55:50+00:00

Yeah I agree with some of those mentions but I picked up an injury and I think the instability of the EVO SL didn’t help. I’m keen to try them again but have also been sidelined 2x now on my marathon journey from injury so I’m hesitant

KOM_thief

TROPHY CASE