I (32F) have been running recreationally on and off for \~15 years. In that time, I've done a handful of races (20K, 1/2 and full marathons). It's been a few years since my last training block and I have a 1/2 coming up I'd like to PR for.
Issue: on runs > 8 miles, I get nauseous. Symptoms vary but can range from water sloshing in my stomach but I'm still thirsty, nauseous and full, stomach cramps, fingers get swollen (sometimes just a bit sometimes so much I can't bend my fingers), salt build up on my face (doesn't happen on shorter runs).
Context:
- long run pace: 11:00 - 11:30 min/mi
- pre-run fuel: Dinner night before - pasta or other carb heavy meal, lots of water, sometimes electrolytes, no alcohol. Breakfast 1 hr - 30 min before run - oatmeal, toast, or bagel, skip my usual coffee.
- during run fuel: gel/chews every 30-40 min, 8-16 oz water per hour. In the past I've used Precision salt tabs but I never got the hang of them so ?????
- sweat test shows I lose \~16 oz water / hour
- sleep: usually 7-9 hrs
- 5'5" and 140-150 lbs
- based in southern Wisconsin (she humid 🫠)
All advice is welcome! Thank you!!! I'm so frustrated and want to finally get this figured out!🤞🏻