Case information: Female marathon runner, height of 5\'\", weight is 137 pounds
ID: 100142 • Letter: C
Question
Case information: Female marathon runner, height of 5'", weight is 137 pounds (62 kg). She is training for her third marathon and looking to beat her PR pf 3:30 (needing and average 8 min. per mile pace). Training: Runs 60-70 miles per week. RUns: Tue-Sun. Sunday is her long run day (15-20 mi) and Monday is her rest day. Her weight following long training run is 134 pounds. Diet: Conusmes 19000 kcals/d, 1.6 g/kg/d protien, 235 g CHO with meals. One hour before her long run she consumes 2 cups of Gatorade thrist quencher and then consumes another 2 cups during her long run. After completion she does 20 min. of core worl then strethces for 15-20 minutes, during which she drinks 2 cups of water. She starts making her recovery meal at about 60 minutes after completing her long run. Challenge: Her most recent Sunday run was 18 miles. Her times for this run was much slower (8.5 miles per minute) total tie was 2 hrs. and 33min. In addition though she takes MOnday off, over the last three weeks her training runs during the first part of the week have been feeling harder, resulting in the need to take and additional day off. Use this info to answer the question: calculate her current sweat rate (per 30 min) for her long training run a: approx 1 cup/hr b: approx 10 oz/30min c: approx 16 oz/30min d: approx 13oz/30min
Explanation / Answer
Answer:
Based on the given information:
Female marathon runner Height 5"
Weight 137 pounds (62 kg)
Weight following long training = 134 pounds
Time to run (PR) 3hrs 30 minutes (210 minutes or 7 x 30 minutes each) with 8 miles/hr average pace
Current sweat rate (per 30min) for her long training
Fluid consumed before, during and after long run = 2cups of gatorade + 2 cups of gatorade + 2 cups of water = total 6 cups = 6 x 8 = 48 ounce (1 cup = 8 US fluid ounce)
Fluid consumed before and after Marathon = 4 cups gatorade = 4 x 8 = 32 ounce
Weight loss (before - after) = 137 - 134 = 5 pounds = 5 x 16 = 90 ounce
Total fluid loss = 90 ounce + 32 ounce = 122 ounce
Fluid loss per 30min = 122/7 = 17.42 ounce/30min or approx 16 oz/30min